083009 -- ME Squat Day (ZS, SQ, RP)

*Zercher Squats, *Squats, *Rack Pulls

______________________________
Zercher Squats SE: [3]
135 lb x 5
185 lb x 3
205 lb x 2
225 lb x 2

______________________________
Squats ME53: [5]

225 lb x 5
275 lb x 5
315 lb x 5
335 lb x 3
365 lb x 2
385 lb x 2

______________________________
Rack Pulls SE:
315 lb x 5
405 lb x 5
455 lb x 3
495 lb x 2
545 lb x 1

082909 -- Upper Accessory Day

Behind the Neck Press, PL Pushdowns, DB Rear Laterals,
DB Laterals, PL Pulldowns, PL Low Rows

______________________________
Behind the Neck Press RE:
45 lb x 15
45 lb x 15
95 lb x 5
115 lb x 3
135 lb x 2
135 lb x 1
135 lb x 1
135 lb x 1
_____________________________
PL Pushdowns RE:
235 lb x 10
235 lb x 10
315 lb x 3
315 lb x 3
_____________________________
DB Rear Laterals RE:
40 lb x 5
40 lb x 5
_____________________________
DB Laterals RE:
40 lb x 5
40 lb x 5
_____________________________
PL Pulldowns RE:
180 lb x 8
200 lb x 5
230 lb x 1
180 lb x 8
_____________________________
PL Low Rows RE:
230 lb x 15
270 lb x 5
320 lb x 3
360 lb x 2
_____________________________
PL Shrugs RE:
315 lb x 15
405 lb x 5
495 lb x 10

082709 -- Lower Accessory Day

*DB Side Bends, *Trap Bar Deadlifts

______________________________
DB Side Bends:
105 lb x 5, 5
105 lb x 5, 5
______________________________
Trap Bar Deadlifts SE:
315 lb x 3
335 lb x 3
355 lb x 3
365 lb x r

082509 -- ME Bench Day (CGBP)

*Close Grip Bench Press, Band Pulldowns

______________________________
Close Grip Bench Press ME5:
135 lb x 10
135 lb x 10
185 lb x 5
205 lb x 5

______________________________
Band Pulldowns RE5:
120 lb x 5
120 lb x 5
120 lb x 5
120 lb x 5

081609 -- ME Squat Day (LP)

*Front Squats, *Band Squats, *Leg Press

______________________________
Front Squats ME: [5]
135 lb x 5
185 lb x 3
225 lb x 2

______________________________
Band Squats ME: [6] light (rack + DB)

315 lb x 3
335 lb x 3
365 lb x 2
385 lb x 1
405 lb x 1
------------(removed bands)
455 lb x .9
455 lb x 1

______________________________
Leg Press ME: [1]
315 lb x 5
405 lb x 5
495 lb x 5
585 lb x 5
675 lb x 5

081509 -- Upper Accessory Day

Behind the Neck Press, PL Pushdowns, DB Rear Laterals,

DB Laterals, PL Pulldowns, PL Low Rows, PL Shrugs

______________________________
Behind the Neck Press RE:
45 lb x 15
45 lb x 15
95 lb x 5
115 lb x 3
135 lb x 2
135 lb x 1
135 lb x 1
135 lb x 1
_____________________________
PL Pushdowns RE:
235 lb x 10
235 lb x 10
315 lb x 3
315 lb x 3
_____________________________
DB Rear Laterals RE:
40 lb x 5
40 lb x 5
_____________________________
DB Laterals RE:
40 lb x 5
40 lb x 5
_____________________________
PL Pulldowns RE:
180 lb x 8
200 lb x 5
230 lb x 1
180 lb x 8
_____________________________
PL Low Rows RE:
230 lb x 15
270 lb x 5
320 lb x 3
360 lb x 2
_____________________________
PL Shrugs RE:
315 lb x 15
405 lb x 5
495 lb x 10

080909 -- ME Squat Day (RP)

Overhead Squats *Front Squats, *Band Squats, Rack Pulls

______________________________
Overhead Squats ME: [5]
45 lb x 5
95 lb x 3
135 lb x 2
______________________________
Front Squats ME: [5]
185 lb x 5
225 lb x 1
275 lb x *

______________________________
Band Squats ME: [6] light (rack + DB)

275 lb x 3
315 lb x 3
365 lb x 1
385 lb x 1
405 lb x 1
------------(removed bands)
405 lb x 1
455 lb x .8
455 lb x *

______________________________
Rack Pulls ME: [1]
315 lb x 5
405 lb x 5
495 lb x 1
545 lb x *

080809 -- Upper Accessory Day

Behind the Neck Press, PL Pushdowns, DB Rear Laterals,

DB Laterals, PL Pulldowns, PL Low Rows

______________________________
Behind the Neck Press RE:
45 lb x 15
45 lb x 10
95 lb x 5
95 lb x 5
135 lb x 2
135 lb x 1
135 lb x 1
135 lb x 1
_____________________________
PL Pushdowns RE:
225 lb x 15
225 lb x 10
225 lb x 10
225 lb x 5
_____________________________
DB Rear Laterals RE:
35 lb x 5
35 lb x 5
_____________________________
DB Laterals RE:
35 lb x 10
35 lb x 10
_____________________________
PL Pulldowns RE:
180 lb x 6
180 lb x 6
180 lb x 6
180 lb x 6
_____________________________
PL Low Rows RE:
230 lb x 8
270 lb x 5
320 lb x 3
360 lb x 1
_____________________________
Left shoulder felt better than the previous two weeks. Spent more time early on warming up with lighter weight and performed some rotator cuff movements. Also moved DB work ahead of the PL Pushdowns. These will be long term changes to this routine.

080209 -- ME Squat Day (RS)

*Front Squats, *Band Squats, *Rack Squats with Negatives

______________________________
Front Squats ME: [5]
135 lb x 5
185 lb x 3
225 lb x 1
275 lb x .8
______________________________
Band Squats ME: [6] light (rack + DB)
225 lb x 5
275 lb x 3
315 lb x 3
365 lb x 1
405 lb x 1
-- removed bands -------
405 lb x 1
______________________________
Rack Squats with Negatives ME:
225/ 315 (front)
275 / 315 (front)
315 / 455
365 / 455

080109 -- Upper Accessory Day

Behind the Neck Press, PL Pushdowns, DB Rear Laterals,

DB Laterals, PL Shrugs

______________________________
Behind the Neck Press RE:
135 lb x 1
135 lb x 1
135 lb x 1
135 lb x 1
_____________________________
PL Pushdowns RE:
225 lb x 10
225 lb x 10
225 lb x 5
225 lb x 5
_____________________________
DB Rear Laterals RE:
35 lb x 5
35 lb x 5
_____________________________
DB Laterals RE:
35 lb x 8
35 lb x 8
_____________________________
PL Shrugs RE:
325 lb x 15
405 lb x 10
495 lb x 10