Two-pack and some chocolate-covered raisins

Sheiko #37 1:1

A: Bench press 65×1x5, 78×2x4, 91×2x3, 98×5x3
B: Box squat 83×1x5, 99×2x5, 116×5x5
C: DB fly 20s x5×10
D: Bench press 65×1x6, 78×2x6, 87×4x6
E: DB bent-over read delt 10sx4×15
F: DB supported chest rows 15sx4×15

A: 70% bench 90×3x8
B1: Pause press 65×1x5; 70×3x5
B2: Cable row 4×5
C1: Tricep pushdown 4×8
C2: DB bicep curls 25sx4×5
D: 70 % squat 110×2x8; 115×1x8
E: Bench dips 25×1x15; 25×1x11; 25×1x10

A: Bench press at home: 45×10, 66×3, 77×3, 88×1, 83.5×1, 99×1
B: 70% bench: 83.5×3x8
C1: Back fly 20sx3×8
C2: Chest fly 25sx3×6
D1: DB tricep extensions 20sx4×5
D2: Purple band pullups 4×5
E1: GHR situps 3×20
E2: Yellow band bicep curls 3×40

A: Close-grip bench press 60×8x8
B1: Seated chest fly machine L2×8x12
B2: Lat pulldown cable machine 45×8x12
C1: Row L4×8x12
C2: Tricep pulldown L2.5×8x12
D: Cable twist 6×12 each side

A: Bench press 65×10x6
B1: Delt machine 45×8x10
B2: Reverse shrug 35×8x12
C1: Tricep extemsion 10×8x10
C2: Bicep curls 10×8x12
D1: Shoulder press 15×8x10
D2: Pull aparts 8×8
Core

Made the 148 lb. squat without a problem. I seem to have broken through that problem I was having with the 143 lb. squat. I just had to learn that it’s okay to feel like you are falling forward. You just need to keep your head up and not give up.

I’m at the 88 lb. bench right now, and we did not try to go higher. I know that the jump to 90+ lb. will be major. It’s so hard to gain upper body strength.

I failed at the 192 lb. deadlift. This is my first deadlift failure, and it was very strange. I swooped down to pick it up and it just didn’t budge. John said the powerlifters say that it’s like it is nailed to the floor. I told him that I was worried that I wasn’t working the deadlift enough since I didn’t do any during my exercise week, and he told me to start doing deadlifts with small plates – so I have to work harder to get it off the floor.

I’m not too sad about the deadlift since I made that big squat.

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

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

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