January 16, 2013 – Day 1, Week 7 & January 17, 2013 – Day 2, Week 7

January 16, 2013 – Day 1, Week 7

Dynamic Warm-ups

1) Strict Presses – Up to several sets of 260×1

2) Barbell Close Grip Bench Presses – Up to 320x2

3) Neutral Grip Pullups – bw+30x3x6

4) Parallel Bar Dips – bw+120x2x8

5) Chinups – bw+15 for 45 reps total

6) Axle Curls – 87x3x12 (5 sec negatives)

7) Isometric Abs

26 Minutes of Stretching

Comments: Back to workouts without having a major sickness or crappy diet going on. A tad nervous with the working weight but never felt that I was going to miss any of the reps. Benching felt ok, didn't feel like I had to push it hard. Probably helped that I'm strict pressing so heavy right before hand. Pull-ups were quite good and dips felt better this time as well. Decreased the reps and increased the weight for the chin-ups. Still challenging but manageable, no where near as bad as last week's suckfest. Curls were just torture, a minutes worth of negatives is no fun each set haha. Finished up with abs and stretching.

January 17, 2013 – Day 2, Week 7

Dynamic Warm-ups

1) Squats – Up to 495×2

2) Pause Squats w/ 100lbs of Chains – 375 for sets of 3

3) Olympic Pause Squats – 355 for sets of 5

4) Weighted Crunches – 105x3x12

5) Car Deadlifts – 3x5

6) One Legged Romanian Dumbbell Deadlifts – 105’sx2x5

7) Land Mines – 25x4x8

28 Minutes of Stretching

Comments: Interested in how this day would go. First time in the program working with my former 1rm on any exercise. Feeling stronger, more confident in squats but never know until you get under the weight. I got two solid reps and missed a third halfway up. I don't think I've missed a squat there before. Again, felt off on chain squats but I feel I got better as the sets went on. As per usual, high bar stuff was super tough the first set but only tough on following. Did my crunches and then setup the car deadlift. Tried the front of the car at first, big difference, couldn't budge it. Guess I have a new goal. Switched to the normal setup and did easy sets of five. One legged rdl's were a bear, must have been from the heavy squats as these were insanely tough this time around. Finished up with more abs and stretching.