May Training 2013

Thursday 5-2 2013
Bent over row (+old school straps)
315x10
into
Yates Rows (+old school straps)
315x10

BTN strict press WIDE grip
worked up to 185x3

Did a crap load of assistance work : Different angles of Incline DB presses/flyes,
different variations of lat pull downs, seated and isolated rows, etc...

Dips/Bicep curls

Lots of RUMBLE ROLLING, band stretching etc...
Sunday May 5 Monday May 6 Tuesday May 7 (2013)
Sunday May 5 (2013)
Bench Press 305x5x2sets
*Lat Pull down (& rev grip) work
*rumble roller mobility work/ band stretching

Monday 5-6 (2013)
Paused Incline Bench Press
245x5x2sets

Narrow Grip Bench Press
265x5x2sets
*rumble roller mobility work/ band stretching

Tuesday 5-7 (2013)
Massage 60-90minutes (don't remember) Had a real break through in my mobility and reduced the amount of pain normally am in

Wednesday 5-8 2013
Squat
525x5 (*was supposed to be 515x5 but forgot I was using the 55lbs bar)
525x4 (These where more solid and fast reps but the bar rolled on the 4th rep and I didn't feel like re-setting for the 5th rep)

Pulls ups/ Reverse Grip

*Rumble roller & Mobility work.
Thursday May 9 2013
Paused Bench Press
315x1 *smoke show, using a "new" old school technique and it is dead on.

Incline Bench Press
Paused 135x20
135x10Paused/10= 20 total

BTN Strict Press
135x5

Assistance work, bi-cep cable curls, flyes, lat pull downs, rows etc...

Rumble Roller, Mobility work and band stretching.

Sunday May 12 or Monday May 13 super early AM your call
Deadlift (speed pulls)
535
585
625 *3seconds from break to lockout and 5second hold

Wednesday May 15 2013
Squats
555x3
555x1x3sets
*Bar placement felt horrible, I lost too much weight and the bar is rolling like crazy. Best single was with me holding the bar but it tweaked my wrists after it was done. Need to work on flexibility. I can't do heavy deadlifts and squats in the same week my back is still way to jacked. Shut everything else down, really disappointing having technical errors this far in.

Thursday May 16 2013
Behind the neck push press
275
295
305
315!!! *didn't get it on video so I turned around 180 degrees from the rack and screamed LOOK AT THIS, LOOK AT THIS!!! and had the whole gym as my witness.

Yates Rows (w/old timer straps)
315x10
Kirk Shurgs (w/old timer straps)
365x10

Narrow Grip Bench Press (triceps emphasis)
275x5x2sets

Lat Pull downs and variations galore, other light assistance movements.

Rumble rolling, deep tissue stick rolling, stretching.

Monday 5-20-2013
Bench press
325x5
325x6

Deficit Deadlift
545x1x5sets

Incline Press
275x3x2sets

Lat pull down and curl assistance work
__________________
Tuesday May 21 2013
Paused Narrow Grip Bench Press
295x3x2sets

lots of light back, chest, tris and bis assistance work.




Thursday May 23 2013

Squats
565x1
565x3x2sets *whole body was tight and reps were shakey*

Rack Pull
685x1

Felt really beat up and unfocused did a lot of stretching and rumble rolling after,I am having a lot of technical issues. Need to back off and de-load and let myself heal properly. 
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Saturday May 25 2013
Bench Press 335x3x2sets
Light Back,Biceps,Chest and Triceps assistance work.

Monday May 27 2013
Paused Incline Press 285x3x2sets
Paused Squats (14"inch Box)305x3x3
Light Back,Biceps,Chest and Triceps assistance work

Tuesday May 28 2013
90min Massage

Wednesday May 29 2013
Biceps and Mobility deload

Thursday May 30 2013
Mobility work deload