Heavy Upper (3-rep week)
Bench Press: 3@135, 185, 225, 235, 4@247 (using 1lb collars)
Dumbbell Bench: 8, 8, 5 @ 100
Cable Row: 12, 12, 12, 10, @ 170
Face Pull: 2x15@80
Rear Delt Fly: 2x12@80
Bleh on the bench. I should have been able to do more.
Heavy Lower (3-rep week)
Back Squat: 5@135, 185, 225, 5x5@275
Deadlift: 5@135, 225, 275, 5x5@315
Pistols: 3x8@3
Barbell rollouts: 4, 4, 3, 3
This was the first week that I used real weightlifting shoes (VS Dynamos). It didn't seem to make a difference, but once I hit a reasonable weight (225 or so), the difference was huge. I felt much more stable, and was able to push off of the ground more easily.
My lower back is mostly healed, I think. I'm still going to take it easy until my next cycle.
I'm not sure if I hit proper depth on the back squats. The shoes change things a bit because of the slight heel, so my knees are going forward a bit more than they should. I'll need to do some more practice to get proper form for a raw powerlifting-style squat.
Three pounds on the pistols is actually an improvement for me, since I'm mainly using teh weight as a counterbalance. I've also found a new way to hold the weight which makes it a little easier to balance. Previously, I had been using both hands to hold the weight in front of me, but I find that it's easier to balance if I use the same hand that I'm standing on (i.e. pistols on the left leg, use the left hand to hold the weight outstretched). There's a little less flailing about the keep my balance that way.
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