2/18/09
wt 230
Squat
5x40
4x70
3x110
2x140
1x170
5x200 (2)
5x180
Bench
5xclaps
4x110
2x140
1x170
5x210 (3)
PR
Deadlift
5x130
3x160
1x200
1x240
3x320
PR
3x290
Chinups
7xBW
5xBW
4xBW (2)
2xBW
(22) Total
Decline Alt. Sit-ups
22xBW
20xBW (2)
I was ultra sore today. Hamstrings were very tight. I'm certain that it's from the RDL's on Monday. I backed off on the squats so that I could go heavier on the Deadlift. It worked, I just didn't make 5 reps. But I'll take the 3, I'm pretty happy with it. I was very happy about the bench.
I can tell that I'm done with SS for now. I was pretty burned out last night and unmotivated. I'm very sore and feel beat up. This was quite noticeable while I was foamrolling. Particularly my legs. My ankles and toes are sore, I assume from the power clean.
I'm taking Friday and next week off as far as planned lifting goes. I might do some random stuff next week. Maybe try a max on something. The week after that will be the start of a new program. Some different exercises and some higher reps. I'm looking forward to something in the 8-12 rep range.
Current
PR:
Squat - 5x225
(+35lbs)
Bench - 5x210
(+20lbs)
Deadlift - 3x320 or 5x310
(+25lbs)
Power Clean - 5x140
Press - 5x120
(+10lbs)
Chinups - 7xBW
(+2 reps)