Sam - Week of 3/18

I figure I can DL ok with the tendon issue. As long as the cervical stenosis doesn't complain, I'll try to start getting more serious. Plus, Emily tells me Mike just missed 495, so I don't want that gap to increase between us...). I'll start with rack pulls because... well... I made some pulling blocks and wanna try them. That's actually the whole rationale for Sunday.

Sunday
Rack pulls - two inches below knee?  3@315, 1@395, 1@485
I'm surprised how easily 485 went considering no straps. I attribute it to volume on SLDL as my grip usually goes out on those first. Hopefully, this will keep up.

Monday
Plate-loaded incline press          10x10 7 sets 45&25, 3 sets 45&10
Push-down leg raises                 3x20

45 min elliptical

I fucking hate cardio, but find I can do it with TV. I did a bunch last week and found I was looking forward to it as I could catch up on my stories. I did "Colony" on Netflix but finished that. I did an ep of "Altered Carbon" on Netflix but Christine suggested I do "A Handmaid's Tale" on Hulu as I've already seen "Altered Carbon." (if you haven't, you should. Best cyberpunk on film, and I'm a big fan of the genre).

Mike- 5 weeks out

For whatever reason the past two weeks just flew by with note much notable other than a couple failed reps on squats and deadlifts after getting a little to far ahead of myself...
Monday

Squat
Top set 435x3 in wraps
deadlifts last successful single was 445x1, then felt really good and of course, let my ego get the best of me. will be rep work for the next couple workouts
315 3x5

Tuesday
Bench
275,280, 285, 290x1
bench from pins(just barely above t shirt
2x5 @ 235
Really bad elbow tendinitis today(mucho capsicum cream on the elbows/forearms to get through)
dumbell rows
105x10, 115x8, 125x8
db shoulder press
55lbsx10, 65lbsx10
lat pulldowns pasued at bottom
2x12
bicep curls

Thursday

Squats

335 3x5, 365x5 wraps

Deadlifts 

335 3x5

Friday- The forearm pain is real this week..... Had elbow sleeves on, rolled just to cover forearms and not the elbow joint

Bench

245x3, 255x3, 265x4 (pr)

spoto press 

225 2x5

Sam - week of 3/4 and 3/11

Friday 3/9
Plate loaded incline        10x10@plate and 25  8 on 9th set, 6 on 10th
                       better than last week! I should probably stop this considering i have a freaking tear in my left proximal biceps tendon! I see the sawbones on 3/23

Saturday 3/10
Squat                             10x10@205

Sunday 3/11 (wooo! 311 day!)
OHP                               10x10@105 (ow - stupid shoulders and neck)
BB Row                         10x10@125

Monday 3/12
SLDL                          10x10@205 (got 7 sets, then lower back started spasming so I called it. Good news though - it wasn't the grip!)

Then Xtine went to the hospital (great excuse to skip cardio!)

Thursday 3/14
Plate loaded incline      10x10@plate and quarter  (got 8 full sets, then dropped to plate for last two)
Push-down leg raises    3x20 (owwww!)

Friday 3/15
Leg press (rack was taken)   10x10 plates/side: 4,3,3,3,3,4,4,5,5,5
Woodchoppers                      2x10@something

Sam - Last week and week of 3/4

Had a vasectomy, so have to take it slow.
Ron convinced me to do 10x10 for a month. It is kinda awesome and kinda sucky!
Trying to keep 3 min intervals. More like 5-7 on some of these as the sets go up.

Thursday
Plate loaded incline chest press 10x10 6 sets @plate & 25, one at plate & 10, one at plate, then last two sets were just pushups

Friday
Squat          10x10@185

Saturday   
BNP           10x10@95
Row           10x10@115

Sunday
Deficit SLDL from block   10x10@185

Monday
DB Curl     10x10@25       

Mike- 7 weeks out

So had some stuff come up and missed recording stuff for 3 weeks basically weeks. Lost track of everything so the Gist of it is
 squat 475x1 w/ wraps
Deadlift- broke 475 off the ground twice(once barely, second time to knees but couldn't keep lower back from rounding so dropped it(not literally)deadlifting heavy infuriates me...
Bench- 270,275,280,285 all x1