Two-pack and some chocolate-covered raisins

Warmup 30 hypers

A: Squats 115×4x5; 105×1x5 pause
B: Stiff-legged deadlift 120×5x5
C: Leg press 170×5x5
D: Reverse hypers 90×5x5
E: 18″ step ups 30×5x5

Warmup: Reverse hyper 40×1x10

A: Bench press 65×1x5; 75×2x4; 70×5x4; 65×1x5
B: Assisted dips 0×1x1; Level 2×5x2
C: Assisted pullups Level 2×2x1 (kind of); Level 3×2x2; Level 4×2x3; Level 5×2x5
D: Pushdowns Level 6×2x5; Level 6.5×3x5
E: BB upright row 45×5x5
F: Concentration bicep curls 20sx3×5; 17.5sx2×5
G: Cable alternating Arnolds (had to screw around to find correct weight) 10×5x5 each side
H: Twisting hypers 20

I had a hard week. I had to get up early every day to take the dogs to my parents’ house and got home late each night because I had to pick the pups up again after work. I was also solely responsible for the house, meaning I had to clean, was, dogs’ paws, repair the alarm system and arrange for lawn mowing all on my own.

I was worried that I wouldn’t lift well, but I rocked it. I squatted the 143 again without a problem. I performed the 88 bench twice. And…I deadlifted a pr of 187! Woohoo. Afterward the lift, I should note, I saw stars for a few seconds, but I think I can dead over 200 for the competition.

Warm up: Cable crunches

A: Close-grip press 65×5x5
B: Pulldowns Level 7×5x5
C: Preacher curls 40×5x5
D: Pushdowns Level 6×5x5
E: DB pec flys 25sx5×5
F: One-arm rows 35×5x5
G: Alternating Arnolds 17.5×5x5
H: BB shrugs 95×5x5

Warmup: 30 hypers

A: Squats 110×4x5; 135×1x1; 100×1x5 paused
B: Reverse hypers 80×4x5; 90×1x5
C: Leg press 160×5x5
D: Stiff-legged deadlifts 120×5x5
E: Pullthroughs 70×3x20

Warmup: 50 hypers

A: Bench press 65×1x5; 75×1x4; 70×4x5
B: Assisted pullup Level 2×2x1 (kind of); Level 3×2x1; Level 4×1x5
C: Assisted dips Level 1×1x1; Level 2×2x2; Level 2×2x1
D: Cable rows Level 6×5x5
E: DB kickbacks 17.5sx5×5 each side
F: Close-grip EZ bar curls 30×5x6
G: Lateral raise 50×4x5; 40×1x5
H: BB upright row 40×5x5

Holy, holy cow. I am a god.
I got the 143-lb. squat. I need to work on depth, but I got it. No one would deny me.
Then, I pushed out the 88-lb. bench without much fuss.
And, a 181-lb. deadlift without a hitch. Did one set of 5 with 154 lbs., too. Hard but peachy.

So, for this week’s workouts, I’m going to warmup, then do a 140-lb. squat and follow with 110×4x5 and 90×1x5 pause squats.
Also, when doing pulldowns or rows, make sure to puff out my chest to help me keep from falling over while squatting. Another tip, when I start to “torque” on the bench, press down evenly into the bench, almost like I’m pressing against the bar.

A: Pushups 1×15, 2×20
B: Pulldowns Level 7×4x5
C: Pushdowns Level 6×5x5
D: Pullthroughs 70lbsx5×15
E: DB Pec flys 25sx5×5
F: Alternating bicep curls 20sx1×5; 17.5sx4×5
G: Alternating Arnolds 15sx5×5

Warmup lunges

A: Squats 140×1x1; 105×4x5
B: Reverse hypers 80×5x5
C: Stiff-legged deadlifts 115×5x5
D: Leg press 150×5x5

Warmup of various ab exercises

A: Bench press 70×1x5; 70×3x4; 65×1x5
B: Assisted pullup Level 3×5x1
C: Assisted dip Level 2×3x1; Level 3×2x1
D: BB bentover rows 70×5x5
E: Shrugs 120×5x5
F: Concentration bicep curls 20sx3×5; 17.5sx2×5
G: DB skull crushers 15sx5×5
H: Laterial raises 50×3x5; 40×2x5