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  1. #31
    Registered User dabucche's Avatar
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    Madcow Week 7 Day 1
    gym weight:174

    Squats:
    135x5
    185x5
    225x5
    275x5
    315x5<------Easy enough, no problems here.

    Bench:
    135x5
    135x5
    155x5
    170x6
    170x6
    170x6
    170x6
    170x6
    170x6<------these went pretty well today, I consciously tried to tuck my elbows in this time around.

    row:
    135x5
    155x5
    185x5
    205x5
    215x5<------for the first time in a while, these felt easier than they did previously.

    thoughts: Strong story to tell you today
    So my gym opened at 12pm today (because of Veteran's Day), I got there at 12pm, and of course all the frat boy/gym clowns are there too. Half ROM, too much weight for the person, and tank tops as far as the eye could see. One dude is doing decline bench, probably a 1/3 ROM, suicide grip with 325lbs. I didnt want to see him cut in half, but I also didn't want to be "That Guy" to go and tell him hes doing something wrong. So he got a spotter himself and I popped in to suggested that he have a spotter on each side, so he lived to see another day. He'll inevitably drop the weight on himself though.
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  2. #32
    Registered User dabucche's Avatar
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    Madcow Week 7 Day 2
    gym weight:173

    Squats:
    185x5
    185x5
    185x5
    185x5
    185x5

    Bench:
    135x5
    155x5
    175x5
    185x5
    185x5
    185x5
    185x5
    185x5
    185x5<------Felt very good with all of these reps.

    Deadlift:
    135x5
    185x5
    225x5
    275x5
    315x5<------I watched Ben Rice's sumo tutorial, so I feel better about my form. A reminder for next time: clips. The plates slid of 6 inches on the right side.

    thoughts: Deadlifts were kind of tough. Session went fine, but one of those days where all the little things go as wrong as possible.
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  3. #33
    Registered User dabucche's Avatar
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    Madcow Week 7 Day 3
    gym weight:174

    Squats:
    135x5
    185x5
    225x5
    275x5
    330x3<------No details here, everything went as expected.

    Bench:
    135x5
    135x5
    155x5
    175x5
    185x5
    195x4
    195x4
    195x4
    195x4
    195x4
    195x4
    195x4
    195x4<------Especially towards the end my elbow-flaring became increasingly bad.

    row:
    135x5
    155x5
    185x5
    205x5
    230x3<------felt very heavy, at this point just wanted to get them over with.

    thoughts: One more bench session tomorrow, then I'm finally taking my deload. When I get back I'll reset to last week's lifts and use a 230lb bench as my training max (even though its technically at 235lbs, I'll take 5lbs off because I heard that Smoov jr is a peaking program, so I wont keep all the gains).
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  4. #34
    Banned shaneaunt's Avatar
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    Originally Posted by dabucche View Post
    Madcow Week 7 Day 3
    gym weight:174

    Squats:
    135x5
    185x5
    225x5
    275x5
    330x3<------No details here, everything went as expected.

    Bench:
    135x5
    135x5
    155x5
    175x5
    185x5
    195x4
    195x4
    195x4
    195x4
    195x4
    195x4
    195x4
    195x4<------Especially towards the end my elbow-flaring became increasingly bad.

    row:
    135x5
    155x5
    185x5
    205x5
    230x3<------felt very heavy, at this point just wanted to get them over with.

    thoughts: One more bench session tomorrow, then I'm finally taking my deload. When I get back I'll reset to last week's lifts and use a 230lb bench as my training max (even though its technically at 235lbs, I'll take 5lbs off because I heard that Smoov jr is a peaking program, so I wont keep all the gains).
    Great progress in the last month keep it up
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  5. #35
    Registered User dabucche's Avatar
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    Originally Posted by shaneaunt View Post
    Great progress in the last month keep it up
    Thanks bro, just hoping that I can keep with this progression for a while.
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  6. #36
    Registered User dabucche's Avatar
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    I was scheduled to lift yesterday and I did, I just didn't get around to updating the log.
    __________________________________________________ __________________________________________
    Smolov Jr Saturday Bench
    gym weight:174

    Bench:
    135x5
    135
    155x5
    175x5
    195x3
    205x3
    205x3
    205x3
    205x3
    205x3
    205x3
    205x3<------I was supposed to get 10 sets, but I called it at 7. I couldn't have gotten 3 reps in the next ones, and my shoulder began to hurt.

    Dead-stop benching:
    175x3
    185x3
    195x3<------did these to get the rest of the work in. The whole idea is that it was lighter, so hopefully less strain on my shoulder.

    thoughts: First day in the past 7 weeks that I missed any sets, and its the last day before my deload. Put about 25lbs on my max bench. I really can't complain.
    My shoulder probably hurts from my pathetic form/arm-flaring. So I'll probably need to address that next cycle.
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  7. #37
    Registered User dabucche's Avatar
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    Deload Day 1
    gym weight:174
    squats:
    135x5
    185x5
    225x5
    245x5
    265x5

    bench:
    135x5
    135x5
    155x5
    165x5

    row:
    135x5
    155x5
    185x5

    thoughts: I was able to lift today, but I'm heading home tomorrow so I doubt I'll be able to go again till next week.
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  8. #38
    Registered User dabucche's Avatar
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    Deload
    No point in even going into detail with the exercises I've done. Mostly moderately difficult calisthenic exercises: diamond push ups, pistol squats, pull ups, etc. I'll be back at it on Monday, I'm probably going to do the same thing for this cycle again. I'll do Madcow's to a "T" until I can't keep up with the bench, then jump over to Smolov Jr. Going to start with my previous week's lifts:
    315x5 squats, 185x5 bench, and 215x5 rows.
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  9. #39
    Registered User NoBeard's Avatar
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    Very similar in size to me. Also similar in lifts, IM IN
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  10. #40
    Registered User dabucche's Avatar
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    Madcow Week 8 Day 1
    gym weight:176

    Squats:
    135x5
    185x5
    225x5
    275x5
    315x5<------Definitely harder than I expected, but I knew I could get them all.

    Bench:
    135x5
    135x5
    155x5
    175x5
    190x5<------Nice and easy.

    row:
    135x5
    155x5
    185x5
    205x5
    215x5<------not to difficult, I was getting lazy/tired at this point.

    thoughts: Slightly worried about how hard squats were. I'll definitely over eat today and sleep a lot to try to make up for it. Up to 176lbs at this point, I'll try to get it to an even 180lbs.
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  11. #41
    Registered User dabucche's Avatar
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    Originally Posted by NoBeard View Post
    Very similar in size to me. Also similar in lifts, IM IN
    Welcome! I subbed into your log too. For the record, I'm probably your size plus 10lbs of fat lol.
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  12. #42
    Registered User dabucche's Avatar
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    Madcow Week 8 Day 2
    gym weight:177

    Squats:
    185x5
    185x5
    185x5
    225x5
    225x5<------ It's time to up these a bit.

    Feet-up Bench:
    135x5
    135x5
    155x5
    165x5
    175x5<------ Will comment in "thoughts".

    Deadlift:
    135x5
    185x5
    225x5
    275x5
    315x5<------felt heavy, and my feet kept sliding out, so that was very aggrivating..

    thoughts: I decided to remove the OHP from wednesday and add in feet-up bench. OHP supposedly doesnt help bench much, but it can help with lockouts. Meanwhile, my weakpoint on bench is off the chest, so feet-up bench would train my weakpoint more. Hopefully I can avoid stalling this way.
    Also decided that I need to slow my weight gain down (or just stop it for a while). I don't need the extra recovery when dealing with "3 plate" weights, but once I hit 4 plates it could help alot.
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  13. #43
    Registered User dabucche's Avatar
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    Madcow Week 8 Day 3
    gym weight:175

    Squats:
    135x5
    185x5
    225x5
    275x5
    330x3<------ difficult, but I couldn't see myself stalling on these. They progress well.

    Bench:
    135x5
    135x5
    155x5
    175x5
    185x3
    200x3<------Relatively easy.

    row:
    135x5
    155x5
    185x5
    205x3
    230x3<------surprised how easy these were lulz.

    thoughts: Nothing productive to say today.
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  14. #44
    Registered User dabucche's Avatar
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    Madcow Week 9 Day 1
    gym weight:175 or 176

    Squats:
    135x5
    185x5
    225x5
    275x5
    320x5<------probably easier than last time, even though they felt out of groove. Pretty sure my breathing wasn't as methodical today.

    Bench:
    135x5
    135x5
    155x5
    175x5
    185x3
    195x5<------once again, not very difficult, but felt out of groove.

    row:
    135x5
    155x5
    185x5
    205x5
    220x5<------ Felt easy and in groove.

    thoughts: My mind wasn't 100% today because I woke up atleast 3 times last night, and got under 7 hours of sleep. My body felt well rested, but not my head. On a positive note, I'm glad that I can still hit all my numbers easily.
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  15. #45
    Registered User dabucche's Avatar
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    Madcow Week 9 Day 2
    gym weight:174

    Squats:
    185x5
    185x5
    185x5
    225x5
    225x5<------ gonna keep it at this for a while.

    Feet-up Bench:
    135x5
    135x5
    155x5
    165x5
    180x5<------not difficult, paused the last rep.

    Deadlift:
    135x5
    185x5
    225x5
    275x5
    320x5<------ Back to conventional, which felt alot better than sumo. I'll use conventional for now.

    thoughts: I need to get a deadlift video up at some point, because I don't think my conventional deadlift form is any good; Supposedly I'm supposed to pull back (which sounds impossible, in theory) instead of pulling up.
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  16. #46
    Registered User dabucche's Avatar
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    Madcow Week 9 Day 3
    gym weight:177

    Squats:
    135x5
    185x5
    225x5
    275x5
    315x3
    335x3<------not maximal, but heavy.

    Bench:
    135x5
    135x5
    155x5
    175x5
    195x3
    205x3<------easy enough, no problems.

    row:
    135x5
    155x5
    185x5
    205x5
    225x3
    230x3<------ Not to difficult.

    thoughts: Squats were heavier than expected, but in retrospect I didn't get quality sleep this week because its finals week. I have no quizzes/tests for the next couple days so hopefully I can rest up for next week.
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  17. #47
    Registered User dabucche's Avatar
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    Madcow Week 10 Day 1
    gym weight:175

    Squats:
    135x5
    185x5
    225x5
    275x5
    325x5<------tough.

    Bench:
    135x5
    135x5
    155x5
    175x5
    185x3
    200x5<------tough, will comment in thoughts.

    row:
    135x5
    155x5
    185x5
    205x5
    225x5<------Not very difficult, happy with these.

    thoughts: I'm hoping the difficulty of these is a result of finals, but I have a feeling it's not. With the way benching felt today, I won't be able to finish all the reps next week. Game Plan: Eat a disgusting amount of food, and hopefully the extra few pounds will get me through this week and next week. Then I'll start Smolov Jr again.
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  18. #48
    Registered User dabucche's Avatar
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    Madcow Week 10 Day 2
    gym weight:177

    Squats:
    135x5
    185x5
    185x5
    225x5
    225x5
    225x5

    Feet-up Bench:
    135x5
    135x5
    155x5
    175x5
    185x5

    Deadlift:
    135x5
    185x5
    225x5
    275x5
    325x5

    thoughts: Very easy today. Gained 2lbs in 2 days lol.. weight gain going well.
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  19. #49
    Registered User dabucche's Avatar
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    Madcow Week 10 Day 3
    gym weight:177

    Squats:
    135x5
    185x5
    225x5
    275x5
    315x3
    340x3<------ It's not easy, but its progression. I probably shouldn't expect it to be easy at this point.

    Bench:
    135x5
    135x5
    155x5
    175x5
    185x3
    210x3<------ Today I tried consciously using leg drive, and it worked very well. Not to difficult here.

    row:
    135x5
    185x5
    225x3
    240x3<------ Heavy, but not overwhelmingly so.

    thoughts: Getting to week 14 is going to be such a bish. On the upside, I'll be getting a belt for Christmas. My first belt. All my lifts have been unbelted.
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  20. #50
    Registered User dabucche's Avatar
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    Madcow Week 11 Day 1
    gym weight:175

    Squats:
    135x5
    185x5
    225x5
    275x5
    330x5<------ Had to have an uneven bar because there's no 2.5lb plates at my local gym.

    Bench:
    135x5
    135x5
    155x5
    175x5
    185x5
    205x4 +1 bro spot<------ Guy probably took 5-10lbs off the bar, can't blame him, I wasn't gonna get the rep.

    row:
    135x5
    155x5
    185x5
    205x5
    230x5<------ relatively easy.

    thoughts: I wrecked my wrist somehow, not from lifting, but probably from Wii dancing and whipping my wrist around. Not even mad about the failed rep on bench, I shouldn't expect much with this wrist.
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  21. #51
    Registered User dabucche's Avatar
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    So in the course of a week, I've had 3 minor injuries: sprained my wrist, sprained my foot, and pulled a muscle in my back. Definitely a sign that I need to take things down a notch. I'm not doing exactly that, but I'm compromising. I'm going to start an undulating periodization 8 week cycle, where I max at a varying number of reps. Today it happened to be 5 reps, to today looked a lot like any other "madcow" day.

    Undulating Periodization Week 1 Day 1

    Squat:
    135x5
    185x5
    225x5
    275x5
    335x5<------ last one was probably high. Not as "blood and guts" as it has been the past couple sessions.

    OHP:
    95x5
    115x5
    125x5<------Not maximal, but close. 130 or 135 would have been ugly, so I called it here.

    Deadlift:
    135x5
    185x5
    225x5
    275x5
    335x5<------once again, not maximal, but close. Could I have done 345x5? Probably, but it was hard to decipher where my 5RM was.

    thoughts: This may seem like I'm still pushing myself after minor injuries (which I am), but this is different in the sense that I can progress at my own rate. Plus there are high rep days, which will help to give my CNS a break, and less likely to lead to injury. Friday is a 10RM day, should be interesting. Haven't done high reps anything in over 6 months.
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  22. #52
    Registered User dabucche's Avatar
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    Undulating Periodization Week 1 Day 2
    (actually done yesterday, but I was to busy to write it up)
    weight:179.5
    Repetition max: 10

    Squat:
    135x5
    185x5
    225x5
    275x5
    315x8<------ wow, all were nice and deep, but I was VERY tired after this.

    Bench:
    135x5
    135x5
    155x5
    175x5
    185x8<------ I'm happy with this, might have had another ugly one if I had a spotter.

    Row:
    135x5
    155x5
    175x5
    185x5
    205x8
    205x8<------ I was convinced that the previous set wasn't to failure, so I tried it again.

    thoughts: I pretty much turned this into an 8RM day, but that's not a big deal. According to the PL book I got this program from, I need to keep the repetitions atleast 2 apart from the previous to optimize stimulation, and this was a difference of 3. My weight also made a big jump, I'm not planning on getting much heavier for a while anyways.
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  23. #53
    Registered User dabucche's Avatar
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    I was told that I'm going to a Christmas Eve party one hour before we left, as I was waking up. So no training today. No training tomorrow because it's Christmas. This is the kind of BS I deal with at home, and why I like living at college more.

    I'll probably be training Wednesday, Friday, Saturday, doing a 3RM, 7RM, 5RM.
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  24. #54
    **** Your Excuses xRequiem's Avatar
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    get your own place brah. been on my own since 18
    My training log
    http://forum.bodybuilding.com/showthread.php?t=147351893

    Squats 505/455x4
    Bench 275/245x6
    Deadlift 545
    OHP 175x3
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  25. #55
    Registered User dabucche's Avatar
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    Originally Posted by xRequiem View Post
    get your own place brah. been on my own since 18
    Impressive, plus you got a daughter, so you obviously have a lot on your plate.

    If I got my own place, it would need to be near my college (so I couldn't see my HS friends over breaks or summer), and I wouldn't be able to afford a car. But point taken, I should either deal with the inconveniences or get an apartment.
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  26. #56
    Registered User dabucche's Avatar
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    Undulating Periodization Week 2 Day 1
    weight:178.5
    Repetition max: 3

    Squat:
    135x5
    185x5
    225x5
    275x5
    (add belt)
    315x1
    345x4<------ hnng, so glad I have a belt now, didn't realize what I was missing out on.

    Bench:
    135x5
    135x5
    155x5
    175x5
    195x1
    205x4<------ Felt strong on this too, the last one was slow but not ugly.

    Row:
    135x5
    155x5
    185x5
    205x5
    235x3<------ I probably had a fourth, but 3 is fine.

    thoughts: My last set of squats really set the tone for the whole session. My back feels more sturdy with the belt (obviously). Couldn't ask for a better session. I'll probably skip the heavy squatting on Friday, it would be stupid to squat heavy 3 times in 4 days.
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  27. #57
    Registered User dabucche's Avatar
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    Undulating Periodization Week 2 Day 2
    weight:178.5
    Repetition max: 7

    Squat:
    135x5
    185x5
    225x5
    225x5

    Overhead Press:
    95x5
    95x5
    115x5
    125x8<------ These make me really lightheaded, don't know why.

    Deadlift:
    135x5
    185x5
    225x5
    275x5
    (add belt)
    315x2
    345x7<------- No grinders, 8th probably would have been a grinder. I was really worn out from OHP's

    thoughts: I apparently got a good amount of strength gain from my last DL day. I'm not expecting any PR's tomorrow, my lower back won't be 100%. If I feel like a boss I might try 345x5.
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  28. #58
    Registered User dabucche's Avatar
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    Undulating Periodization Week 2 Day 3
    weight: I honestly have no idea, haven't weighed myself in a while, and I lied last post; I didn't know what I weighed.
    Repetition max: 5

    Squat:
    135x5
    185x5
    225x5
    275x5
    (add belt)
    315x5
    325x5<------ Considering how absolutely fried my back is today, I'm very happy with this.

    Bench:
    135x5
    135x5
    155x5
    175x5
    185x5
    195x5<------ Felt somewhat easy.

    Row:
    135x5
    155x5
    185x5<------ Lifting the bar off the ground to row was difficult, that's how sore I was. So I called it at 185.

    thoughts: I wasn't expecting anything spectacular today, I'm happy with the result.
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  29. #59
    Registered User dabucche's Avatar
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    Undulating Periodization Week 3 Day 1
    weight:178.5, just weighed myself.
    Repetition max: 3

    Squat:
    135x5
    185x5
    225x5
    275x5
    (add belt)
    315x2
    350x5<------


    Bench:
    135x5
    135x5
    155x5
    175x5
    195x3
    210x3<------ slow but clean reps

    Row:
    135x5
    155x5
    185x5
    205x5
    225x3
    240x3<------ Too much jerk in these, not proud.

    thoughts: Squats obviously went very well, most were legit, a couple of them might have been an inch high; it's still progress.
    I typically foam role after each session, but I found the PVC pipe today and tried that. F*cking love that thing.
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  30. #60
    Registered User dabucche's Avatar
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    Undulating Periodization Week 3 Day 2
    weight:178.5
    Repetition max: 5

    Deadlift:
    135x5
    185x5
    225x5
    275x5
    (add belt)
    315x2
    365x5<------ Felt very good, but exerting. I had to do the last one pretty fast because it was slipping from my hand. Possibly one more (grinder) rep in the tank.(deadlifted first because someone was in the squat rack and I didn't feel like waiting)

    Overhead Press:
    95x5
    95x5
    115x5
    135x5<------ I get light-headed during these because I don't breath in between reps (seems really obvious now). I can't stay tight if I do. This set was very "blood and guts", probably dangerous, and I almost passed out. So from now on I'm breathing in between reps, and maybe higher reps/multiple sets of lower reps.

    Front Squat:
    135x5
    155x5
    175x5<------ I planned on these being light, and they were. I figure light front squats will help with squatting/deadlifting more than light squatting.

    thoughts: I'm pretty damn happy with this session, and this undulating periodization in general. In all honesty, I don't follow the program the way it's written in the PL book, because in my opinion it has to many high rep days. I will be doing something more high rep oriented on Friday though, probably an 8 rep max (the book has a day with a 15RM, no thank you).
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