Two-pack and some chocolate-covered raisins

Warmup 30 hypers

A: Squats 115x4x5; 105x1x5 pause
B: Stiff-legged deadlift 120x5x5
C: Leg press 170x5x5
D: Reverse hypers 90x5x5
E: 18″ step ups 30x5x5

Warmup: Reverse hyper 40x1x10

A: Bench press 65x1x5; 75x2x4; 70x5x4; 65x1x5
B: Assisted dips 0x1x1; Level 2x5x2
C: Assisted pullups Level 2x2x1 (kind of); Level 3x2x2; Level 4x2x3; Level 5x2x5
D: Pushdowns Level 6x2x5; Level 6.5x3x5
E: BB upright row 45x5x5
F: Concentration bicep curls 20sx3x5; 17.5sx2x5
G: Cable alternating Arnolds (had to screw around to find correct weight) 10x5x5 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 65x5x5
B: Pulldowns Level 7x5x5
C: Preacher curls 40x5x5
D: Pushdowns Level 6x5x5
E: DB pec flys 25sx5x5
F: One-arm rows 35x5x5
G: Alternating Arnolds 17.5x5x5
H: BB shrugs 95x5x5

Warmup: 30 hypers

A: Squats 110x4x5; 135x1x1; 100x1x5 paused
B: Reverse hypers 80x4x5; 90x1x5
C: Leg press 160x5x5
D: Stiff-legged deadlifts 120x5x5
E: Pullthroughs 70x3x20

Warmup: 50 hypers

A: Bench press 65x1x5; 75x1x4; 70x4x5
B: Assisted pullup Level 2x2x1 (kind of); Level 3x2x1; Level 4x1x5
C: Assisted dips Level 1x1x1; Level 2x2x2; Level 2x2x1
D: Cable rows Level 6x5x5
E: DB kickbacks 17.5sx5x5 each side
F: Close-grip EZ bar curls 30x5x6
G: Lateral raise 50x4x5; 40x1x5
H: BB upright row 40x5x5

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 110x4x5 and 90x1x5 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 7x4x5
C: Pushdowns Level 6x5x5
D: Pullthroughs 70lbsx5x15
E: DB Pec flys 25sx5x5
F: Alternating bicep curls 20sx1x5; 17.5sx4x5
G: Alternating Arnolds 15sx5x5

Warmup lunges

A: Squats 140x1x1; 105x4x5
B: Reverse hypers 80x5x5
C: Stiff-legged deadlifts 115x5x5
D: Leg press 150x5x5

Warmup of various ab exercises

A: Bench press 70x1x5; 70x3x4; 65x1x5
B: Assisted pullup Level 3x5x1
C: Assisted dip Level 2x3x1; Level 3x2x1
D: BB bentover rows 70x5x5
E: Shrugs 120x5x5
F: Concentration bicep curls 20sx3x5; 17.5sx2x5
G: DB skull crushers 15sx5x5
H: Laterial raises 50x3x5; 40x2x5