rests- 2-3 minutes
Saturday Upper body
A)
Barbell Push Press 5X5 working up to 160 lbs and relative 90-95 % intensity (new to the movement)
B1)
Weighted Pullup (too many variations and a lack of equipment but sore 2 days)
B2)
Dumbell Bench press (only two sets and minimal soreness) (tired from pullups and preworkout mix with breakfast only being a protein shake and milk, also the lifting time was a few hours earlier than what I'm used to)
I can't remember if I did anything else, but I don't think I did, except for some light cardio cleaning out a hot tub for 35 minutes afterwards.
Plenty of post workout protein
As a final thought, since my row is still staying even with my bench press, due to IMO the back workout from low bar back squatting, I'm doing pullups at lest 2/3s of the time
Monday Lower body
I didn't use up my CNS energy today, so I'm going to go ahead and do upperbody tomorrow.
Front squat 5X5 worked up to 160 lbs (haven't done the movement in 6 weeks)
Deadlifts, worked up to a half rep at 335, and then dropped down to a set of 5 at 285 Today I made a break through in my technique, which has to do with the bar starting closer to my shins, and going up much straighter. Woo! I also felt my hormones get released on this one... or something
Step ups, only partial work, i added in a set of reverse lunges, which was good with 65 pound dumbells, I don't like this movement because the bench is too low, and I don't like having to get all the steps to do it at the correct height
Single leg squats 2X 5 each leg (narrowed the foot slightly more and felt an improvement)
post workout shake
Workout satisfaction B+/ A-
Areas to improve
find workout partner
get ipod for music
plan
nutrition
staying more upright on front squat
flexibility
Possible changes:
Lowering rest time
Starting wsfsbIII