Thursday 11/29/12

Bench Press
3 x 5


RDL
3 x 10


TBD (It depends on how the knee is healing.)

Tuesday 11/27/12

RDL
3 x 5


Dips


TTB


RDL
205 x 5 x 3


Dips
3 x 17

s.s. with

TTB (strict)
3 x 7
2:00 rest after each set of TTB (before going back to dips)

Sunday 11/25/12

Press
3 x 5


RDL
3 x 10


Pull-ups


Close Grip BP


Press
142.5 x 5 x 2
142.5 x 10 (no fail)


RDL
140 x 10 x 3


Pull-ups (sup.)
11, 11, 9

s.s. with (1:00 rest between sets)

Close Grip BP
160 x 12 x 3


Neck
22.5 x 25 x 4

Friday 11/23/12

Back Squat
3 x 5


RDL
3 x 10


Bro-Con II
7 min AMRAP of:
8 DB Lateral Raises
16 Alternating DB Curls (8 per arm)
8 DB Overhead Triceps Extension



BS
325 x 5 x 2
The last rep didn't go right with my knee. I had tweaked it earlier in the week and shouldn't have squatted today. I'm posting this on Monday, 11/26/12, and it's still not right. I'm hoping/guessing it's a MCL sprain and not something worse. At the least, I will not be squatting for another two weeks. Stupid stupid. I should know better, and if I had been coaching someone else, there is no way I would have let that person squat.


RDL
135 x 10 x 3


Bro-Con II
15# DBs for lateral raises
30# DBs for curls
50# DB for triceps extension
4 rounds + 8 raises, 11 curls