March 23, 2012 - Squat Deload & March 24, 2012 - Press Deload

Last two deload workouts. Lower body seems to be back to 100% but upper body is still not back to snuff.

March 23, 2012 - Squat Deload

Dynamic Warm-ups

21" Front Box Squats
45x10
85x5
125x5
165x5
205x5
245x5

Zercher Squats
125x5
165x5
205x5
245x5
285x5

Glute Ham Raises
bwx12
bwx12
bwx12
bwx12
bwx12

32 Minutes of Stretching

Comments: Everything felt pretty good. Some tightness in my lower back but legs feel fresh and springy again. Forearms didn't carry for zerchers so still need some time to recover. Glute hams weren't bad but then again, I usually do a lot of heavy stuff before hitting them.

March 24, 2012 - Press Deload

Dynamic Warm-ups

12” Log Strict Presses
100x5
125x5
150x5

Swiss Bar Incline Bench Presses
55x3
95x3
135x8
155x8
175x8

EZ Curl Bar Skull Crushers
90x12
90x12
90x12
90x12

28 Minutes of Stretching

Comments: Left shoulder is still achy. I did something to it after the contest changing out of my tacky shorts. Always the dumbest things. Tried to move quickly through this workout. Hopefully a few days rest will be enough time for my shoulders to be ready for some heavy lifting.