Note: Strength training days are Monday, Wednesday, and Friday. Isolation exercises are held as necessary on Tuesday, Thursday, Saturday, and Sunday.
Thursday, November 7, 2013; Cardio 60-Minutes before breakfast. Body Weight ATG Squats 2x10 followed by stretching.
Friday, November 8, 2013; Cardio 60-Minutes before breakfast. Body Weight ATG Squats 1x10 followed by stretching.
SSB Squats 2x5x66, 1x5x96, 1x5x126, 1x5x156, 1x3x216, 1X216 (34 Reps for 4,354). Had a minor setback.
While attempting a second try at 226 I could not rise from the squat & had to let the weight drop into safety straps. I added the straps to Hoist Model HF985 as the hooks do not accommodate fully the larger diameter of the SSB Bar. The hooks are OK for loading, lifting from & replacing a loaded bar but I did not trust them for a failed lift.
Bench Press 2x5x45, 1x5x65, 1x3x115, 1x2x135, 1x6x135 (35 Reps for 3.025 Lbs.) Followed Jimmy Pena’s partial article again with 135 Lbs. on the Olympic bar. But this time instead of a 4-inch drop from lockout the safety stops were lowered to 8-inches from lock out. In addition the bar was set on the stops and benched from the stops to lock out. Form & control were good.
Bent over Rows 1x5x135, 2x3x185 (Reps 10 for 3,025 Lbs.). Maintained my PR.
Total Strong Lift Volume for Friday: 79 Repetitions for 8,979 Pounds. Total week 13 volume 324 Reps for 31,086 pounds.
Have a good lift, Earl