Sam - week of November 19

Last Friday (the 17th)
KB clean and press 3x3@62

Last Saturday
Power hang snatch 3x8@95/1 min interval
Power curl              3x8@115/1 min interval

Sunday
Reverse hyper        3x10@210
1/2 TGU                 3x10@30/side

Monday
We're back!
Squat                             5x5 wave 275, 295, 315, 295, 275
Bench                            3x5@225
Lat pulldown                 2x10@140
Rolling DB tricep ext    2x12@25

Some flutters, mobility, and two breaststroke laps in the pool

What a difference the 5 sets make vs. 3. A couple weeks ago I did 3x5@315 no problem. Today (Tues) I'm sore af from the squats!
Bench went well. Little left biceps tendon tenderness.
I started Rolling tricep extensions b/c Mike. I forgot how much I love these. Gotta not superset them with lat pulldowns though.

Wednesday
"...because Mike."
DL                                3x5@365
OHP                             3x5@145
DB row                        2x10 75, 80
1-arm preacher curl     2x5@25
Leg raises                    2x15

This one's called "...because Mike." because I was going to just do 315 on DL, then I thought I should go up and do 325. Then I was looking at the blog and saw Mike's comment asking where I expect to be at the end of this cycle and it got me thinking that I'm phoning DL in. So I said 345 and by the time I got to the gym that seemed silly to mess with 10s and 5s until I really started to get up there so I made it with the 25s.
I'm also happy with the press, I was concerned that my left biceps tendon would act up as I went over 135 - it didn't.

Mike, if you see this, Emily went 185, 185, 205 on DL so she should be approaching 250 max within a couple weeks. I'm saying 300 sometime during the spring. Thoughts?


Saturday
Front squat               3x12@135

Bench                       3x5@235

Supersets
High pull                 3x5@185
KB swing                3x20@62

Plate hammer curl  2x12@25
Lateral raise           2x12@25

I love plate hammer curls! Thanks, Mike!
The high pull/swing superset was surprisingly cardio intensive.
I didn't finish this with the calf raises, reverse flyes, and half TGUs that I had originally planned on. It was late and I needed drinks and dinner.