5-18-2013: Press
BW: 253.5
WU: Jog 800M
1A: Press
45x5
65x5
85x5
105x3
125x2
135x1
145x12
1B: Chin
255x3x8
2: Pause Squat (3”)
135x5
165x5
195x5
3A: DB Bench 85x8x3, 5
3B: DB Row 85x8/side x4
4A: Shrug (2” pause) 225x8x4
4B: DB Lateral Raise 20x8x4
5A: Dip 255x17
5B: Curl 45x50
This is now a Chad Wesley Smith-Wendler-Paul Carter-Charles Poliquin hybrid program. Just what you’re not supposed to do, right?
New press working max is 180.
5-16-2013: Squat
Row 5:00 (1220M)
Agile 8
Ab Circuit
Squat
95x5
135x5x2
165x5
205x5
235x3 (belted)
255x2
275x1
285x5
Barbell Lunge
95x8/side x2
Good Morning
115x8x2
Went conservative on squats without a spotter. Probably 2 reps in tank. Not a good set though. Lowering my working max to 315. Frustrating. I think I need more squat frequency to hammer technique.
