New Week

MONDAY
Squats - Bar x 10 x 2 sets; 165 x 6 x 2 sets; 275 x 5; 275 x 2.
NOTE: Stopped due to left hamstring. Still feeling something a little funny there. No need to push it right now.
Reverse Hypers - 10 x 3 sets
Hammer Curls - 10 x 3 sets

WEDNESDAY
Straight Leg Deadlift - Bar x 10 x 2 sets; 135 x 10 x 2 sets; 225 x 8 x 2 sets; 315 x 6 x 2 sets
Lat Pulldowns - 15 x 2 sets

THURSDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 6 x 2 sets; 315 x 2. 3-Board - 225+120 chains x 3 x 2 sets; 275+120 chains 3 x 3 sets; 315+120 chains x 3.
Close-Grip Bench - 275 x 8 x 2 sets; 315 x 7
Front Raises - 45 x 20 x 2 sets
Abs

SATURDAY
Squats - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 225 x 6 x 2 sets; 315 x 3 x 2 sets; 315 x 5
Bench Press (pinky on the ring) - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 6 x 4 sets; 315 x 2; 365 x1
Rolling DB Ext - 40 x 10; 60 x 10; 80 x 8
Shrugs

After a short hiatus....

...I got back in the gym tonight.

MONDAY
Squats - Bar x 8 x 2 sets; 135 x 8; 225 x 6; 275 x 5; 319 x 4; 363 x 3; 407 x 3 x 2 sets; 407 x 4. Felt a little strain in my left hammy...shut 'er down.

Bench Press - Bar x 20 x 2 sets; 165 x 8 x 2 sets; 231 x 6; 275 x 3; 319 x 3; 363 x 1; 385 x 1

THURSDAY
Bench Press - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 225 x 6; 275 x 5; 315 x 5 x 5 sets

Phase 1 / Week 2

MONDAY
Squat - Bar x 8 x 2 sets; 135 x 6 x 2 sets; 225 x 5; 275 x 5; 340 x 4; 385 x 3 x 2 sets; 440 x 3 x 3 sets; 455 x 3
Notes: I felt pretty good tonight as I ease back into squatting and deadlifting. I did all my work tonight without a belt. I would like to work up to 550 x 3 with a belt (no wraps) before Master's Nationals. Sidenote: I had a wierd thing happen with my head again tonight on the 455 x 3. It's like I am pinching a nerve or something and I get sharp pains in my head. I had the same thing happen Thursday night on my last set of deadlift (405 x 13). It may have something to do with my sinus as well.

WEDNESDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 320 x 3 x 2 sets; 370 x 3 x 4 sets; 405 x 2
Floor Presses - 315 x 5 x 5 sets
Plate Raises - 45 x 15 x 3 sets

THURSDAY
Deadlift - 135 x 8; 225 x 6; 315 x 5; 405 x 3 x 2 sets; 455 x 2 x 4 sets; 500 x 2; 550 x 1; 585 x 1
NOTES: All sets done without a belt. 585 was a personal best. It beats a 573 I did back in April with a belt. Here is video of the 573 - http://www.youtube.com/watch?v=OgOo7LPxYlw&feature=player_profilepage. The 585 tonight was much easier and I believe I could have pulled 605 had I worked right up to it. I am pretty pleased with that!
Pullups - 8 x 3 sets
Abs
Wrist Roller - 3 sets

SATURDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 185 x 6; 225 x 6; 275 x5; 320 x 4 x 2 sets; 340 x 3 x 2 sets; 365 x 2 x 2 sets; 340 x 3 x 2 sets; 320 x 3 x 2 sets; 275 x 6; 228 x 8
NOTES: All sets done with pinky on the ring grip.
Rolling DB Ext - 40 x 10; 55 x 10; 65 x 10
Tricep Pressdowns - 2 sets
Preacher Curls - 2 sets