UPDATES

WED.NOV. 19
Speed Squat 5 sets of 2. 60% 365 LBS.
(Smith machine as the squat rack was taken and gym was busy. CRAP! )

Zercher Squats 8 x 3 225 lbs.
(30 sec. approximately between sets)

Bottom Position Bench Press. 5 sets x 8-10 reps 80% or 265 lbs.
supersetted with
Bottom Position Close-grip Bench Press 5 sets x 8-10 reps 80% or 225 lbs.

(Didn't get as good a work out today very rushed and really ran out of time.)
Dips 3 x 5 (90, 135, 180 lbs.)

THURS. NOV. 20 JUIJITSU 1 hr.

NOV. 21
Deadlift 1 x 13, 11, 13 (82%) or 320 lbs.

Assistance:Plate Rows to train for stone lifting
45, 90, 125, 135, 145, 160 x 5
(Really killed these today! Went for 170 lbs. and just tipped it.)
Stiff Legged Deadlifts 315 x 8
Shrugs 475 x 8
500, 540 x 5

(Time was a factor again tonight.)