Don't worry i'll be back next week healed enough to finish my prep

I log It as kroc row (on fitocracy) because I use a little of momentum and I don't want to mix it up with my one arm dumbbell row evolution.

Had no time to finish my workout.

bw: 169

Barbell Bench Press
45 lb x 10 reps
185 lb x 5 reps
225 lb x 3 reps
255 lb x 3 reps
255 lb x 3 reps
265 lb x 2 reps
265 lb x 2 reps
290 lb x 0 reps
225 lb x 9 reps

This post was edited by Aube on Apr 19 2013 08:11pm

Starting squat again. felt weak on my 6x2 day

Bw: 169

Barbell Squat:
132.3 lb x 5 reps
198.4 lb x 3 reps
242.5 lb x 2 reps
275.6 lb x 2 reps
303.1 lb x 2 reps
303.1 lb x 2 reps
303.1 lb x 2 reps
303.1 lb x 2 reps
303.1 lb x 2 reps
303.1 lb x 2 reps

Barbell Bench Press:
45 lb x 10 reps
135 lb x 5 reps
185 lb x 5 reps
225 lb x 3 reps
250 lb x 5 reps
260 lb x 3 reps
260 lb x 3 reps
270 lb x 1 reps
275 lb x 1 reps
275 lb x 1 reps

Front Barbell Squat Off Pins:
225 lb x 1 reps
225 lb x 1 reps
225 lb x 1 reps
225 lb x 1 reps
225 lb x 1 reps


One-Arm Dumbbell Row:
107 lb x 10 reps
107 lb x 10 reps
107 lb x 8 reps
107 lb x 6 reps
107 lb x 6 reps

Are you doing RSR?
Do the quad still hurt?

russian extended routine which is the same rep scheme but only 2 squat session per week.

nah it felt just fine.

Ah, I've been wanting to try that sometime soon. LMK what you think of it when you are done

Great, hope to see some mad squatting soon then!

only doing it on squat as i'm planing to do smolov jr again on bench after my deload week (which is next week). Still using ed coan routine for deadlift (starting again this week).

Countdown: 45 days

Felt like shit. I've caught bronchitis.

Bw: 168 (-1)
Only 5 lb to go

Barbell Deadlift:
132.3 lb x 5 reps
176.4 lb x 5 reps
220.5 lb x 3 reps
275.6 lb x 2 reps
319.7 lb x 2 reps
374.8 lb x 3 reps
374.8 lb x 3 reps
374.8 lb x 3 reps

Speed Deadlift:
308.6 lb x 3 reps
308.6 lb x 3 reps
308.6 lb x 3 reps

Barbell Power Shrug:
264.6 lb x 5 reps
264.6 lb x 5 reps
264.6 lb x 5 reps

Stiff-Legged Barbell Deadlift:
264.6 lb x 5 reps
264.6 lb x 5 reps
264.6 lb x 5 reps

Bent Over Barbell Row:
176.4 lb x 5 reps
176.4 lb x 5 reps
176.4 lb x 5 reps

Stiff Leg Barbell Good Morning:
176.4 lb x 5 reps
176.4 lb x 5 reps
176.4 lb x 5 reps

Lat Pulldown:
190 lb x 5 reps
190 lb x 5 reps
190 lb x 5 reps

This post was edited by Aube on Apr 24 2013 02:30pm

you suck bacon, now give me all your fags gold so i can buy .5 kaoms heart, t4t.

Countdown: 43 days

Bw: 167 (-1)
Only 4 lb to go

Barbell Squat:
132.3 lb x 5 reps
198.4 lb x 5 reps
242.5 lb x 3 reps
275.6 lb x 2 reps
303.1 lb x 6 reps
303.1 lb x 4 reps Failed
297.6 lb x 6 reps
297.6 lb x 6 reps
297.6 lb x 6 reps
297.6 lb x 6 reps

still happy considering I've lost 5 pounds in 3 weeks

Barbell Bench Press:
45 lb x 10 reps
135 lb x 5 reps
185 lb x 5 reps
225 lb x 3 reps
250 lb x 1 reps
275 lb x 1 reps

Deloading bench next week before my smolov jr bench cycle.