Squat/Deadlift Strength Conditioning

Front Squat

135x 8

225x 5

315x 2

405x 8

455x 3

*bar rolled on 2nd rep, could've done 5

Top Deadlifts

225x 3

315x 3

405x 3

495x 3

585x 1

635x 2 very tough

455x 8 off plate

Decline Sit Ups

BW + 15 x 3 x 15

This was all I had the energy for today. I was and am completely spent. Andy Bolton said when he switched to doing both squats and deadlifts on the same day he use to throw up and get sick to his stomach after every workout for 4 weeks or so. Today was the first time I ever felt that way. The top deadlifts are done starting at the top which gives you a negative and a lot of kinetic energy making the bottom very easy and the top very hard. I am weak at the top so this went well. Back to no equipment squats and stiff leg deadlifts next week. I will have to find time next week to do an upper back workout. 

Bench Press Strength Conditioning Week 3

Pause Bench Press

135x 2 x 6

225x 6

315x 3

365x 8 - all time PR for pause bench

405x 3 - ties all time best for pause bench

Seated Hammer Curls

45x 3 x 12

Tricep Extensions

115x 6

155x 3

105x 3 x 6 paused, wide grip

Seated Rows

5x 100-195 x 8-12

A big PR for me today with the 365x 8 paused reps. My front delts and outer pec muscles get really sore after my bench workouts so I dropped the narrow grips and went to an isolation exercise with the extensions. The close grip seemed to irritate my wrist so I tried a wide grip. these were different and left my triceps feeling good and pumped. The seated rows however caused quite a bit of discomfort in my injured shoulder.