Monday (11-22-2010):
Overhead press 5x80lb, 5x95lb, 7x105lb, 3x105lb
Dips 15, 15, 15, 12, 10
Chin-ups 10, 7, 5, 5, 5

Tuesday:
Deadlift 5x205lb, 5x235lb, 7x270lb, 3x270lb, 3x270lb
Back raise 3x10 w/45lb, 2x12 w/25lb
Hanging leg raise 4x15

Thursday:
Bench press 5x140lb, 5x160lb, 6x185lb, 4x185lb
Dumbbell bench press 10, 10, 6, 8, 10
Dumbbell row 5x5
Close-grip cable row 3x10

Friday:
Squat 5x165lb, 5x190lb, 8x215lb
Squat 5x10
Leg curl 5x10
Prone bridges 3x60s
Forearm twists 3x12
Forearm extensions 3x10
Forearm curls 3x10

Weight (Friday): 185 lb

Notes:  I continue to be disappointed with my bench presses.  I was really hoping to hit 7 reps at 185 lb, but I felt a twinge in my left forearm and decided not to risk it, stopping at 6.  I gave myself a 1min rest and then cranked out 4 more reps, trying for 5, but that 5th one just wasn't there.  My tennis elbow isn't all the way gone, but the pain has moved, and different activities hurt now.  Gripping is mostly painless, but horizontal pressing to full extension causes a little bit of pain.  Strangely, vertical pressing doesn't hurt.  I threw in some extra forearm work into Friday's workout to try and strengthen the muscles and give them a little bit of stretch-under-load.  I'm still trying to baby the arm in and out of the gym, but I'm not sure it'll be enough.  Since I'd rather not totally lose another week in the gym, I might completely forego assistance work on my next Bench day, since that appears to be the injurious workout.  Wendler calls this the "jack shit" assistance routine, as in, "I ain't doin'".  Seems worth a try.

On the nutrition front, I managed to make it through Thanksgiving with only a minor dietary deviation for a pair of small desserts, and I actually weighed less at the end of the day than at the start of it.  I ate plenty of the good stuff, too ("would you like some turkey with your turkey?" was asked).  I count this as a win.

Posted by: leoncaruthers at 02:45 PM | No Comments | Add Comment
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