Week 12 Training Day 1

Squat 225x1/315x1/405x1/475x3/525x1
Deadlifts 315x1/405x1/525x3/575x1
Pause Bench 135x1/225x1/330x5x1 w/ 10 sec. pauses
Pull Ups BW(281)x6x4 easy

Squats felt great, deadlifts where fast but they felt heavy. Benching was again very easy. I think this is working well for my squat and bench but not so well for my deadlift. Pull ups where easy, all sets done with 1 mins. rest or less.

Week 13 Training Day 3

Brutal Day Today

Pause Squat 225x1/315x1/405x1/465x2/555x1(no pause)
Deadlift off Block 315x1/405x1/505x2/595x1(off floor)
Pause Bench 225x1/325x5x1 w/ 10 sec. pauses
Pull Ups BWx6x4

Pause Squats where way easy as was the 555 single. I did the deadlifts off a 4 inch block which put the bar right against the middle of my foot. I don't think I'll do those again b/c it put be in a position that is too different from my regular deadlifts(I couldn't get the bar against my shin). Maybe I'll drop it down to 2.5 inches. Benching was super easy today. The biggest discovery of the day though was that it is the pause squats that are making my back get worse. I'll have to see what I can do about this. I may be investing in a cambered bar for benching.

Week 13 Training Day 2

Squat 225x1/415x1/515x1
Deadlift 365x1/565x1
Pause Bench 135x1/225x1/315x1/375x1/285x3(close)/285x3(wide)
Chest Supported Row 90x5/135x5/180x5/225x5/250x5

Squats are getting very light. Deads where so so, I think I will do a 2nd warm up next week. Bench felt good but I may stay with the 375 next week and just go up 10 pounds every other week. I may expierment with that on all lifts when they get tougher. Went with 5x5 for rows today to cut back from 48 to 25 reps there. Will probably drop the 135 bench warm up.

Week 13 Training Day 1

Squat 225x1/315x1/405x1/465x3(last rep 5 sec. pause)/515x1
Deadlift 315x1/515x3/565x1
Pause Bench 135x1/225x1/325x5x1 w/ 10 sec. pauses
Pull Ups BW(279)x6x4

Weights felt light today. 10 pound jumps won't be possible every week but for now it will do. Bodyweight is up but it won't go much higher then 280 for now. I wanted to strap on 20 pounds and see if I could do a 300 pound pull up but that will have to wait.

Week 14 Training Day 3

Squat 225x2/315x1/405x1/455x3(last rep paused 3 secs.)/505x1
Deadlift 315x1/505x3/555x1
Pause Bench 135x2/225x1/315x5x1 with 10 second pauses on chest
Pull Ups BWx6,6,6,5

Bicep felt good so went ahead and did the same workout as Monday. Will change pull ups to sets of 4 as 6 would be too taxing to do. Will add 5 pounds to all lifts Monday.

Week 14 Training Day 2

Squat 225x2/315x1/405x1/505x1
Deadlift 315x1/495x1(no chalk, double overhand)/555x1
Pause Bench 135x2/225x1/315x1/365x1/275x5(close), 275x5(wide)
Chest Supported Row 90x12/135x12/190x12

No back squats on friday as the bicep tendon was a little tender. Will probably do Front Squats, Rack pulls, and Pause Bench with some pull ups. I'm working on making my own system of low volume that will enable me to train the 3 lifts heavy 3x a week. So far I feel great with very little soreness except for the bicep tendon.

Week 14 Training Day 1

Squat 225x2/315x1/405x1/455x3/505x1/455x1(5 second pause rep)
Deadlift 315x1/405x1/505x3/555x1
Pause Bench 135x2/225x1/315x5 singles with 10 second pauses
Pull Ups BW(273)x8,5,5,5

All weights were easy tonight, The 455 pause squat could have been tripled easily. Everything else was great.

Deadlifts

Deadlift 225x8/405x1/465x2x10
Front Squat 275x5
Chest Supported Row 90x12/135x12/185x12
Pull Ups BW(271)x5,4,5

Good workout, weight was light. It was a nice 93 degrees in my gym today so I got a good sweat on. Pull Ups shocked the heck out of me.

Pause Bench

Pause Bench 135x5/225x1/285x5x5
Feet Up Close Grip Bench(index on smooth) 225x5/245x5
DB Triceps 40x3x10/45x3x10
Standing Hammer Curls 60x4x8

Did close grips with feet up ala Stinn and it felt good.

Squats

Squat 135x2/225x1/315x1/405x5x5
Leg Curl 90x3x12
Seated Calf Raise 110x3x12

Squats where easy pie. I like the 5x5 b/c every set gets easier and easier.

End of First Week back...

As everyone can see I didn't quite stick to the plan I had laid out. I went by feel most of the week and don't quite know what to make of my assesment. I can either standing bnp or dips but not both. 3x a week may be better than 4x but I have to see if I can make it work. If you ask me, 2x a week is optimal. All that depends on how my body responds to the training loads. But the 5x5 is here to stay as well as the higher reps on the support work.

Deadlifts

Deadlifts 225x2/405x1/445x5x5
Front Squat 225x2x10

Getting a feel for doing deadlifts again. Will start my new cycle soon.

Narrow Grip Bench

Narrow Grip Bench 225x5x5
Chest Supported Rows 90x12/135x12/180x12
Seated Hammer Curls 50x3x12

Squats

Squat 135x5/225x5/315x5/405x5
Pause Squat 315x2x5
Lying Leg Curl 80x2x12/90x12
Seated Calf Raise 90x3x12

Good workout today, my legs where shaking by the end. Didn't wear belt or anything for all squat sets. Pause squats where done high bar, close stance with 3 second pause in the hole.

First Day Back

Bench Press 275x3x10
Incline Press 225x2x8 paused
Dips BWx20,10

Standing Behind the Neck Press 185x6

Dumbell Triceps 30x15/35x15/40x12/45x10/35x10

That was it for today. Will drop standing BNP and dips. I feel that doing these exercises now is fine but once the weight starts getting up there they will cause lots of problems.