JerG: Lifting, Cardio, And Food - My Journal.

[JerG]

dude, when you get back at it you're gonna absolutely killl it, trust me. maybe your body needed the rest.

I know... but I was so ready for this one. I have fewer distractions now compared to in college, and I was just really focused. Winter break is a great time to make gains imo (especially with all the good food at home nom nom nom).

I managed to get a little workout in with push ups and bodyweight squats though. Had a pretty good pump and felt good, but I don't know if it will carry over to bench press at all. This was basically how it went:

Push Ups
-bwx20
-bwx19
-bwx18
-bwx17
-bwx16
... (kept counting down)
-bwx3
-bwx2
-bwx1

+ Random sets of push up variations and bodyweight squats

One of my friends used to do this and he's in great shape for someone who doesn't lift. I have to admit, it was pretty damn challenging.

I kept doing random sets of bodyweight squats and push ups until my wrist started hurting. The workout took about 40-45 minutes all together.

So no lifting until I get back sunday, but I'm not sure how much I should be eating over the week. I normally would just eat as much as I want, but since I won't be lifting (or doing cardio at all), I might just stick to a lot of protein and less carbs/fat. Probably about 3k's worth to maintain I think.

Merry christmas eve

[JerG]

I'm actually pretty damn sore from those push ups after all, haha.


MERRY CHRISTMAS

[cheesecake0]

sub'd

good luck on getting your bench up!!

i quit that routine because i burnt out, the workout i had 2 days ago the bar felt really really slow even though it was meant to be a warmup set for the failure test.

so i'm goign to have about 4 days off then start a new program.

check out my new log here please mate
http://forum.bodybuilding.com/showth...hp?t=112911741

[JerG]

sub'd

good luck on getting your bench up!!

i quit that routine because i burnt out, the workout i had 2 days ago the bar felt really really slow even though it was meant to be a warmup set for the failure test.

so i'm goign to have about 4 days off then start a new program.

check out my new log here please mate
http://forum.bodybuilding.com/showth...hp?t=112911741

Thanks bro and good luck to you too. I'll be readin your journal as well. First one to 185 on bench wins! Wanna race?

In other news, I just got back from my brief vacation. It was nice to see family, but my diet was pretty bad... didn't get as much protein and had wayyy too many cookies haha. Back to business now though.

Can't wait to hit it tomorrow. I'm going to really work on form- it's going to be workout #4 of 14.

[JerG]

12/28/2008

BB BENCH
-140lbsx3 (PR)
-140lbsx3 (PR)
-145lbsx1.5 (****)
-145lbsx1.5 (****)
-165lbsxnegative
-165lbsxnegative

PAUSED MILITARY PRESS then just INCLINE BB
-100lbsx4
-95lbsx6

-120lbsx5

LAT PULLDOWNS (weights must be way off)
-220x6 (PR)
-220x6 (PR)
-220x6 (PR)

T-BAR ROWS
-130lbsx6 (PR)
-130lbsx6 (PR)
-130lbsx6 (PR)

BB CURLS
-45lbsx10
-65lbsx5
-65lbsx5

SKULL CRUSHERS
-75lbsx9 (PR)
-75lbsx6
-55lbsx18 (PR)

+200 cals burned HIIT style on stationary bike

BB BENCH PRESS: B. The sets with 140lbs were pretty smooth. I could have probably gotten 4 on the first set. 145lbs was a different story. Form didn't feel as good, and I didn't get the 2x2 that I was going for.
PAUSED MILITARY PRESS: C+. MP has been pissin me off lately... I think I'll just go to incline bench as a substitute for a while.
LAT PULL DOWN: B+. Good here.
T-BAR ROWS: A-. These were good, 3 plates next workout.
CURLS: NR. Uppin the weight a bit here. Hopefully gettin rid any of tendonitis left.
SKULL CRUSHERS: A-. I think these were good. It just pisses me off that while my tri's strength has gone up substantially, my bench strength has only gone up somewhat.

Overall Rating: B+. Alright session. Felt really good to be lifting again. I wanted more, but I guess it's not too bad after a week of no lifting and poor diet.

Probably doing legs tomorrow, small chance that it will take place tuesday though. Going for at least 275 for bench box squats. Maybe more.

Can't wait to do legit box squats at PSU when I get back- I'm thinking of stacking some bumpers and getting to business there.

[JerG]

12/29/08 - Lower

Weight: 172lbs

BOX SQUATS (Worked on more control, no bouncing, rocking at all)
-220lbsx2
-245lbsx2
-255lbsx1
-280lbsx0
-225lbsx5

Messed around with some light sumo deads after with 225lbs. I'm going to start doing these again on back day. I think my p-chain is my weakness.

WALKING LUNGES
-55'sx11 (PR)
-55'sx12 (PR)

ONE-LEG LEG PRESS
-190lbsx8 (PR)
-190lbsx8 (PR)
-120lbsx12 biiig stretch

+ 10 minutes light cardio

BOX SQUATS: B-. These were better and more controlled, but I didn't hit the weight I wanted.
SUMOS: NR. Will do some legit ones friday.
LUNGES: A. These were hellllll. lulz
LEG PRESS: A-. Good way to finish the workout. These were tough.

OVERALL: B+. Ok. Started off a bit bumpy but ended well. I know already my problem is my posterior chain. My quads are looking pretty good from front squatting and atg back squats, but my hammies and glutes need more. So I'm going to put sumo deads on back day again. This should help with box squats and squattin in general.

Misc notes:
-Logged the last two days on fit day (I rarely ever use it) and noticed something interesting. Yesterday's fitday came out to about 3300 calories with 250ish grams of protein which is pretty solid for an upper body session. But today I had a big dinner consisting of half a domino's pizza and a mcd's mcchicken with no mayo. Turns out I only had about 2800 calories for the day with the meal included because I didn't much to the meal prior. I could hardly believe the total was that low. 2800 calories definitely isn't enough to grow from with a leg day like today's... so I went to the kitchen and grabbed a big bowl of cottage cheese and a slice of peanut butter bread- about another 600 calories.

A few months ago I would have stopped eating after the meal. I probably would have had just 3 slices of pizza and felt bad about it. Good thing I've changed.

I'm considering using fit-day more often to make sure I'm getting my cals and proteins in, but I know I'm not going to have time at college. I might just use it when I can.

Next session= wednesday (chest/tri) with my homie kevin aka bhssoccer90. I want 140x4 after the sets with 130, and I'm going to add a couple new exercises.

[JerG]

Ok, I'm lucky that I even got to the gym today. What happened:

The ymca was closing early (12:30 pm) due to NYE, so I was just going to go for a morning workout around 10:30. But it started snowing pretty hard around 10 am. I asked my step-dad if I could drive, but according to him it was "too dangerous to drive" even though there was only a little bit of snow on the roads. So I had to choose to either skip today or walk to the gym.

I decided to hike the 4.5 miles to the gym and it sucked... I had to walk fast/jog a bit to make sure I had enough time to get a lift in. I probably burned off my breakfast on the way there. But I got there and had about an hour to do some work, so I got to it. I was kind of tired when I got to the gym but all in all it wasn't too bad considering the circumstances.

12/31/2008

FLAT BB BENCH
-125lbsx6 (easy)
-130lbsx5 (easy)
-130lbsx5 (easy)
-140lbsx3.8 (fuk.. had 4 reps, but my ass came off the bench. So I won't count it as a full rep. I know I can get this fresh)

DIPS (New exercise... never tried them before because I didn't think I could do any. But I will probably improve them fast)
-bwx2 1/2
-bwx2 1/2
-bwx2 1/2

Then it started to hit me... I started to feel a bit mindfuk'd and unfocused at this point. But kept goin.

INCLINE DB BENCH
-55'sx7 (PR?)
-55'sx6
-55'sx6

WEIGHTED PUSH UPS (New exercise)
-bw+25x9
-bw+25x8
-bw+25x6

Then did some tri extensions and close grip bench, but the numbers sucked so I don't really want to put them up

No grades for this workout, but a couple notes:

BENCH: Wanted 140x4 (without lifting my ass), and I know I can get it. I only needed 2 reps to pass the failure test though. I remember when 130 was so hard... I kind of just want to rep it for 7 or 8 now.
DIPS: I'm sure I'll get better at these, just need more workouts.
DB BENCH: Kind of sucked, I was just so out of it at this point.
PUSHUPS: Touched my chest to the floor on the reps, good mmc.

I'm going to nap for like 3 hours, I'm so fking tired. And I'm dirrty bulkin today to get the cals in.

Happy new years eve

[JerG]

Happy New Years all

No workout today. Going back+bi tomorrow (we'll see how my forearm feels for the bi portion). The gym will probably be packed as ****, but I am looking forward to lifting. Since I'm only hitting legs once a week now I will go back to DL's, so look for that tomorrow. Prob won't go too heavy just for the sake of form but I don't know. Also looking forward to sunday's session with BP... I want to hit 145x3 and 150x2.

My shoulder is pretty sore from yesterday, maybe from doing dips. I asked a guy to watch my form and he said I went really deep (I generally try to use full rom on everything), maybe that's why? But anyway I'm icing it now.

Got a lot of stuff going on in life, some good and some bad. But all in all winter break has been great. Much more relaxing than PSU, even if it's more boring on the weekends.

[IGF-WON]

i think ill stop by here too...

no time now mut ill see what youve been up to in a day or two. good work though from what i see

[JerG]

1/2/000009

Back/Bi

Weight= 173lbs

SUMO DL's (had to do them on a foam mat due to new rules, felt retarded)
-225lbsx5
-255lbsx3
-275lbsx3
-295lbsx2
-300lbsx1
-265lbsx5

T-BAR ROWS
-135lbsx6 (PR) (yay 3 plates)
-135lbsx6 (PR)
-135lbsx6 (PR)

T-BAR ROWS w/ upside down v grip (lat focus)
-90lbsx10
-90lbsx10
-90lbsx10

CHINS (sucked for some reason... i have no idea why)
-bwx7
-bwx5
-bwx4

BENT-OVER FLYS
-10'sx16 (these may have all been pr's, i don't remember)
-12'sx12
-12'sx10

BB CURL
-60lbsx8
-60lbsx8
-45lbsx12

WRIST CURL
-45lbsx12
-65lbsx12
-85lbsx12
-90lbsx12

+150 cals burned on stationary bike in under 10 minutes

SUMOS: C. New rules make you do them on a foam mat... my feet sank in when I tried to drive the weights off the ground. Lame.
T-BAR ROWS (both kinds): A-. Great. Was feelin wide on the last 3 sets.
CHINS: C-. Chins were hard for some reason, I have no idea why.
BO FLYS: B+. Made my rear delts feel real good.
CURLS: C-. Wrist pain wasn't too bad here. But the bad thing: 60lbs was hard.
WRIST CURLS: NR.

Overall: C. Have had better. By the way, shoulder was feeling better today which is good.

[IGF-WON]

SUMOS: C. New rules make you do them on a foam mat... my feet sank in when I tried to drive the weights off the ground. Lame.
.

is that a rule at your gym? do they have any idea what theyre talking about? cushioning is the last thing you want when pulls heavy weights from the floor (or squatting)

[JerG]

is that a rule at your gym? do they have any idea what theyre talking about? cushioning is the last thing you want when pulls heavy weights from the floor (or squatting)

Hey sorry I didn't see your other post. Thanks for droppin by.

Yeah its a new rule at my home YMCA... apparently they don't want to mess up the flooring with heavy deadlifts. It's pretty dumb, but I'll be back at the penn state gyms soon and I won't have to deal with it.

1/4/2009

BB BENCH
-145lbsx3 (PR)
-145lbsx2.8 (locked out by myself... but my ass lifted just slightly, so I won't count the last one)
-150lbsx1.5
-150lbsx1.5
-170lbsxnegative
-170lbsxnegative

INCLINE BB (pretty narrow grip, but not CLOSE grip)
-120lbsx6
-120lbsx6
-120lbsx7 prs I guess

CHINS
-bwx8
-bwx6
-bwx5

T-BAR ROWS (w/ the alt. grip)
-105lbsx6 (PR)
-107.5lbsx6 (PR)
-107.5lbsx6 (PR)

LIGHT CURLS

SKULL CRUSHERS
-75lbsx6
-65lbsx8
-65lbsx8

BB BENCH PRESS: A-. 145lbsx3 makes me really happy. I'm starting to realize that little PR's will keep adding up and so on. I am also becoming more confident with benching. Much moreso than I was a few weeks ago.
INCLINE BB PRESS: A-. Good here.
CHINS: C+. Chinning hasnt been my thing lately.
T-BAR ROWS (alt grip): A-. I fkin love these! They feel so good on my lats.
CURLS: NR.
SKULL CRUSHERS: B-. Tri's weren't so strong for some reason. So I dropped the weight a bit and used really strict form.

Overall Rating: A-. I felt really great the entire time. I mixed a caffeine pill and a little bit of white flood... could be why? haha.

Next session will probably be tuesday with legs, then thursday with chest/tri again.

Misc Note:
-Sippin on a monster milk protein shake nao, tastes so good

[JerG]

1/6/2009

The gym closed early due to another snow storm today... pissed me off since I was looking forward to the gym after working all day. I did another home workout (instead of lower at the gym) though, which consisted of a lot of plyometrics, bodyweight squats, split squats, and core exercises. Last set was a set of 50 non-stop bodyweight squats, was actually pretty tough because I did them fast.

I know it's not box squats, but it was a nice change. I'll probably do some similar exercises over the summer- I want to get back to vertical/dunk training at some point if I have time.

Really looking forward to my next session thursday. Chest/tri. I want to hit 145x4 on bb bench AFTER hitting 135x2x5 according to the program.

[JerG]

Only doing a quick log-in because I've got a lot going on. I'm hopefully going back to PSU tomorrow (weather permitting), so I've got a lot to do until then. Shopping, seeing friends/family for the last time, and packing. But here is some notable info about training:

Weight: 175lbs (wtf? I still have a 4-pack when flexed too... weird. I'm not even eating that much more than usual, that's why I'm surprised. But I'm not being a bitch about weight gain like I used to be). Haven't weighed this much since June when I began my summer cut.

1/8/2009

Bench Program: Going well. Sets with 135 are very easy now. They feel like speed work. I hit 145x3.8 (had 4 reps, but last one wasn't perfect form) after doing 4 sets with 135 and 140. After doing a total of 6 sets, I did 135 for an easy 7 reps for fun.

Next workout I will be doing some heavy singles. Shall be interesting.

Decided to suck it up and do some lightly assisted dips instead of weak sets with bw. Also added close grip bench into the mix as well.

1/9/2009

Decided to not DL at all due to stupid gym rules, but I'll do them when I'm back in PSU. I had a lot of fun with both types of T-bar rows... PR'ed on all sets (3x135x7 & 3x95x7). Also PR'ed on bent-over laterals with best set of 12'sx14.

Forearm felt fine during bicep curls today which is good. I'm going to go harder from this point on, but if there is pain I will let up.

Overall: Feeling really good. I'm looking forward to sunday's upper body workout.

[1111111111111111111111111111]

Nice job on bench lately! It must feel great benching 135 easily, personally I was excited as hell last week when 135 felt easy for the 1st time.

[JerG]

Nice job on bench lately! It must feel great benching 135 easily, personally I was excited as hell last week when 135 felt easy for the 1st time.

Thanks dude. Yeah it's a pretty good feeling. I remember when 135lbs owned me, now it's pretty easy

I'm just really focusing on bench workouts now, using better form, and eating lotsa proteinz. It's going well.

I want at least 185lbsx1 by may, do you have any specific goals?

[1111111111111111111111111111]

Thanks dude. Yeah it's a pretty good feeling. I remember when 135lbs owned me, now it's pretty easy

I'm just really focusing on bench workouts now, using better form, and eating lotsa proteinz. It's going well.

I want at least 185lbsx1 by may, do you have any specific goals?

By May? TBH, I wouldn't be surprised if you hit that by April or even March as long as your routine stays somewhat solid and you're still getting in a lot of protein. I regret doing my last split b/c my progress was ****, but now that I'm on a beginner routine again it feels like I'm making noob gains again just like on Rippetoe and 5x5.

As for my goals, right now I just want to be able to max bench 200 squat 300 and deadlift 350 as soon as possible. After that, I will most likely train on powerlifting-specific routines but diet like a bodybuilder.

[JerG]

By May? TBH, I wouldn't be surprised if you hit that by April or even March as long as your routine stays somewhat solid and you're still getting in a lot of protein. I regret doing my last split b/c my progress was ****, but now that I'm on a beginner routine again it feels like I'm making noob gains again just like on Rippetoe and 5x5.

As for my goals, right now I just want to be able to max bench 200 squat 300 and deadlift 350 as soon as possible. After that, I will most likely train on powerlifting-specific routines but diet like a bodybuilder.

That sounds really good. Yeah, I don't think I was really gaining on my last routine either (westside) because of how it's set up. I didn't really like the idea of working up to just one heavy set. I also probably wasn't eating enough either- I didn't really gain weight. Getting 185 by april would be sweet though.

Good luck with your goals too bro. Sticking to the big powerlifts is def. a good idea.

[JerG]

Ok, I've been too lazy with this... I lifted upper-everything on sunday. I didn't have a very good session. For the first time in a while bench didn't go how I wanted. Oh well, I'll get it thursday.

This was today's:

BOX SQUATS (LEGIT box squats, deep, controlled, no rock or bounce)
*These were tough. Wow. Much harder than just a bench.
-45lbsx5
-135lbsx3
-165lbsx3
-175lbsx3
-185lbsx3
-195lbsx3
-200lbsx3

Honestly felt like a completely different exercise than atg squats...

WALKING LUNGES
-60'sx10 (PR)
-60'sx8 (PR?)

ONE-LEGGED LEG PRESS
-+90lbsx8/8
-+110lbsx8/8
-+130lbsx8/8

Only had an hour to lift, so I didn't do a TON of volume. But this was a good workout.

I have an 8am class tomorrow... so no ratings til probably next workout= thursday chest+tri

[IWantIt]

Solid journal you have here man. Do you like box squats or regular squats more? I've never tried the box ones and they sound pretty intense..

I take AP microeconomics right now in HS and it's hard as hell lol..right now we are doing tc, avc, atc, afc, mc, mp etc. and this chapter is really difficult. How do you like it at PSU?

[IGF-WON]

nice box squats.. how high is the box?

those always seems hard than you expect (at least for me)

[JerG]

Solid journal you have here man. Do you like box squats or regular squats more? I've never tried the box ones and they sound pretty intense..

I take AP microeconomics right now in HS and it's hard as hell lol..right now we are doing tc, avc, atc, afc, mc, mp etc. and this chapter is really difficult. How do you like it at PSU?

It's hard to tell since I just started doing box squats. I definitely like back squats, but I really need to work on form. I fear that i lack hip drive. I have no problem getting deep, but I think I lean forward too much. So box squats should help with form.

I remember doing that stuff fall semester haha... I thought it was pretty easy, but our book pretty much simplified everything. The intro-level econ classes here are really easy. I thought it was pretty boring though, not really my type of class.

PSU is pretty cool. Dorm life wasn't what I expected though. Depending on your dorm, you can either meet some really awesome people, or you don't meet the right ones. I was expecting a really social, friendly dorm- but I'm actually on a floor with mostly sophomores, and most of them just hide in their rooms. Kind of sucks, but whatever.

I'm doing engineering though and I like it. It's a challenge, but I find it much more interesting than business/english/history classes haha.

nice box squats.. how high is the box?

those always seems hard than you expect (at least for me)

The box was pretty low. I normally squat totally ass-calve back squats, but the box is a bit higher than that. Probably about 10-12"

Goal for tomorrow: bench at least 150x2x2 and 140x2x5

[IWantIt]

It's hard to tell since I just started doing box squats. I definitely like back squats, but I really need to work on form. I fear that i lack hip drive. I have no problem getting deep, but I think I lean forward too much. So box squats should help with form.

I remember doing that stuff fall semester haha... I thought it was pretty easy, but our book pretty much simplified everything. The intro-level econ classes here are really easy. I thought it was pretty boring though, not really my type of class.

PSU is pretty cool. Dorm life wasn't what I expected though. Depending on your dorm, you can either meet some really awesome people, or you don't meet the right ones. I was expecting a really social, friendly dorm- but I'm actually on a floor with mostly sophomores, and most of them just hide in their rooms. Kind of sucks, but whatever.

I'm doing engineering though and I like it. It's a challenge, but I find it much more interesting than business/english/history classes haha.



The box was pretty low. I normally squat totally ass-calve back squats, but the box is a bit higher than that. Probably about 10-12"

Goal for tomorrow: bench at least 150x2x2 and 140x2x5

I have a micro midterm next friday which is going to absolutely suck. Thats a shame about your dorms, but the school is so big I'm sure you don't have trouble finding something to do lol.

In before 150x2x5 and 140x2x8

[JerG]

I have a micro midterm next friday which is going to absolutely suck. Thats a shame about your dorms, but the school is so big I'm sure you don't have trouble finding something to do lol.

In before 150x2x5 and 140x2x8

Good luck dude. I'm sure you'll do fine. And yeah, there's always something to do which is nice. But it's going to be 0 degrees tomorrow which is going to definitely suck haha.

As for the workout, all I can say is wow.

1/15/2009

BB BENCH
-150x1.8 (as I was locking out, this dude spotting me decided to touch the fking bar. I told him NOT to, but the ******* did anyway. I'm pretty sure I would have gotten it.)
-150x1.8 (I was pretty frustrated at this point and got 2 reps... but my butt left the bench so I can't count the last one)
-140lbsx3.8 (OK. So I asked a different guy for a spot. I get the first 3 reps with ease. I would have had the fourth by myself, but as the bar was just slowing a bit at the top he decided to help it. I stopped because I was mentally f'ed. And lol, he said he didn't help at all...)

I didn't even go for the next set because I'm sure some spotter would have tried to help when he shouldn't have.

I need someone to lift with now. The one kid I was lifting with for a while transfered to a different college. I can't trust any random spotters

FLAT DB
-55'sx10
-55'sx9
-55'sx7

...Did some dips on the assisted dip machine... I'm not certain about the poundages

CG BENCH
-125lbsx4.5
-120lbsx6
-120lbsx5

I played badminton for about two hours later in the evening too.

BB BENCH PRESS: D. Not happy, plain and simple.
FLAT DB PRESS: C. Whatever.
DIPS: NR.
CG BENCH: C-. I should be doing more than this.

Overall Rating: C-. I'm ashamed. I was pumped for this, then I lost it mentally from the start with the two spotters. And whenever I start bad, that's how it stays the entire workout. I didn't even get to skulls because I lost it at this point.

Basically, no PR's=fail. Oh and I'm getting fat too. Great.

Back/Bi tomorrow. Better be better than this ****

[IWantIt]

alright we both had a bad lifting day, lift moves on - it was cold as f*ck outside so that must've been it...

[1111111111111111111111111111]

I think it's funny that we both usually have good and ****ty bench workouts around the same time, not to mention we are putting up the same weight. I was pissed my last bench workout just like you, didn't go as planned whatsoever.

I hope it makes you feel better that you're not the only one that has bad days. Hopefully you'll come back much stronger next time!

[IGF-WON]

bad days only make the good ones feel better in my experience. the bench will come and im sure youll be far ahead of where you are now in no time (relatively speaking)

[JerG]

alright we both had a bad lifting day, lift moves on - it was cold as f*ck outside so that must've been it...

Thanks bro. And yeah, tomorrow is another day, literally.

I think it's funny that we both usually have good and ****ty bench workouts around the same time, not to mention we are putting up the same weight. I was pissed my last bench workout just like you, didn't go as planned whatsoever.

I hope it makes you feel better that you're not the only one that has bad days. Hopefully you'll come back much stronger next time!

That's interesting haha. I'm going to make tomorrow a good session, so you should do the same

bad days only make the good ones feel better in my experience. the bench will come and im sure youll be far ahead of where you are now in no time (relatively speaking)

Thanks for the post bro. I know you are right.

Didn't get around to posting yesterday's workout, but this is what it looked like:

1/16/2009

SUMO DL
*warm ups
-335lbsx1 (a little bit of back rounding, still went up fast though)
-315lbsx3
-295lbsx5

LAT PULL DOWN
-150lbsx7 (PR i think)
-135lbsx8
-135lbsx7

DB ROWS
-75'sx8 (PR)
-75'sx8 (PR)
-60'sx15 (rep PR)

BO LATERALS
-12.5'sx14 (PR)
-12.5'sx13 (PR)
-12.5'sx11 (PR)

BB CURL
-60lbsx10
-60lbsx10 (felt it a little bit in my forearm... decided to just go to db's)

INCLINE DB CURL
-25'sx8
-25'sx8
-25'sx8


SUMOS: B+. Solid here. Glad I'm doing these again.
DB ROWS: A-. Felt good.
PULL-DOWNS: B-. These were tough right after deads.
BO FLYS: B+. Rear delt burn
CURLS: B+. Felt good, made my forearm a bit tender on the bb curl though.

Overall: B+. Solid workout.

By back is sore as **** today (the day after). I think it was the db rows and dl's mostly.

Looking forward to tomorrow where I my goal is 3x5 with 140 on bench.

[IWantIt]

B+ sounds good to me man..and prs in 3 exercises doesn't hurt the cause . Great job and wow heavy sumos. Are sumos or regular deads easier?

[JerG]

B+ sounds good to me man..and prs in 3 exercises doesn't hurt the cause . Great job and wow heavy sumos. Are sumos or regular deads easier?

Thanks dude. Sumos are definitely easier for me, but it varies from person to person. I have long legs and I feel much more comfortable with sumo compared to conventional.

You should give them a try sometime