Brian - 3/29 Back at it

Been away from the gym for a few weeks now. I spent 1 week in Harlem NY as a guest teacher at a public high school (awesome experience btw)... at times I realized why Danny says I need to be 250lbs. Then Jon and I (and 24 other ppl) went on a spring break cruise to Jamaica and Grand Cayman. In the Jamaica ghetto I again realized why I need to be 250 lbs.

On the last day of the trip I ended up getting a nasty head cold. I lost my apetite and felt like shit for about 5 days. Lost 10 lbs :(

Started up lifting again yesterday. Decided to do really light stuff to get back into it.

Pause Bench (3 second pause);
45x10, 95x5, 135x5, 135x5, 135x5, 135x5, 135x5, 135x5, 135x5

Close Grip Bench (w/ white half pad);
135x5, 135x5, 155x5, 165x5, 175x5

Military Press (elbows fwd);
45x8, 65x8, 95x8

Seated rows - 110x10x3
Lat Pulldowns (w/handles) - 80x10x3
Tricep Extensions (w/silver handle) - 45x10, 55x10, 55x10
Standing pec fly - 50x10x3
Curls - 30x10x3 each arm
Pullups - BWx10x2

Brian - 2/4 Bench + stuff

I came into the gym today expecting to do some deloading exercises, as it was my first day back after the competition. Kik convinced me to do one last day of intensity bench, since our intensity block was interrupted by tapering for the competition and other nonsense which led to us only having about 2 days of intensity.

Plan is to do this day of intensity bench, and then deload fri, sat, sun, mon with some cardio and assistance work... then start volume on tuesday.

Bench w/ pause;
Warmup - 45x10, 95x5, 135x4, 160x3, 185x2
Working - 205x1 @8, 220x1@10, 230x1@10, 235xfail, 235x1 @10 (+3.5 lb PR)

220 shouldn't have been at 10, but to be honest I was wayyyyy off today. Form felt mehhhh, and I wasn't very motivated. I guess I was in a post competition slump. Once I failed at 235 I got my edge back, and stuck the second set for a nice little PR.

In that way, it was kind of nice to do a max day today. Otherwise I could have been sleep walking through a few days.

After this I did some nonsense work.

Latpulldowns - 110x10, 110x10, 110x10
Rows - 110x10, 110x10, 110x10
Tricep pulldowns - 55x10, 55x10, 55x10
Russian twist - 55x20, 55x20
Ab rollouts f/ knees - 1x6 (felt like the hardest thing in the world)

I rotated all of those. I'm going to do more of the ab rollouts. They REALLY work. I feel it this morning.

Brian - Working on beach muscles

Today was supposed to be a cardio day, but I was excited to do some light lifting. All lifts were done at 5-7 range.

Military Press - 45x10, 95x5, 105x5, 105x5
Decline Bench - 45x10 @5, 135x10 @5, 185x4 @6, 205x4 @7
Standing pec fly - 50x10, 50x10
Powercleans - 50kg x5, 60kg x5, 70kg x5
Straight bar curls - 70x10, 70x10
Shoulder fly - 20x10, 20x10
Hammer curls - 15x15, 15x15 (slow)
Abs - 10 mins of horribleness
Cardio - ran home

After this weekend I was a little sore from volume days. Not anything bad, just general soreness. After doing really light lifts last night I feel 100% better today. Ready for volume squats tonight.