Wednesday, October 5, 2016


Wed, 5 Oct 16

OHP: 95x10, 135x2x5, 155x2x5, 165x3x5
GM: 135x10, 225x2x5, 255x3x5
RDL: 135x10 (2 plate def), 185x2x10 (2 plate def), 135x10 (3 plate def)

OHP went great.  Kept it to a point where I could get good reps without too much hip drive.  Just a touch to get the top set moving.  I played around with the good mornings until I found a point where it started to strain my left inner glute.  I then moved on to RDL - which I didn't load too much as I started to feel that in the same spot when I got to the 185.  I used two plates under my feet, then three, to get a good stretch.

I'll have to continue tweaking the leg portions of my workouts.  I may split it up into M-lower, T-upper, W-deadlifts, Th-upper, Fri-lower, with bench thrown in at home every 2nd or 3rd day.  

Lower will likely be - leg press, RDL, and some light seated leg extensions (with a focus on the inside of the thighs and VMO)

Upper will likely be - OHP, cable flyes, face pulls, and tricep pushdown.

Deadlift day will likely be - deadlifts and power shrugs.

I think this should hit enough with the 3-4 bench sessions a week to keep growing.

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