Most Recent Logs Coaches LogsBob YoungsDave TateHarry SelkowJL HoldsworthJosh BryantJustin HarrisMarc BartleyMark WattsMatt RhodesPowerlifting LogsBrian SchwabChris JanekDave KirschenHannah JohnsonJeremy FreyJo JordanJoey SmithJulia LadewskiMarshall JohnsonMolly EdwardsShane ChurchSteve GogginsTed ToalstonRaw Powerlifting LogsBrandon SmitleyCasey WilliamsChris DuffinJennifer PetrosinoMeana FrancoMickey BelainehScott YardYessica MartinezVincent DizenzoBodybuilding LogsAmit SapirMark DugdaleShelby StarnesStrongman LogsAmy WattlesAndy DeckChase KarnesClint DardenRetired LogsAngry CoachAJ RobertsAl CaslowAdam DriggersAno TurtiainenBen BrandBrian CarrollChad AichsChad Wesley SmithCharles BaileyChris JenkinsChris Ox MasonChad WalkerClint SmithDonnie ThompsonJack AssJani MurtomakiJim HoskinsonJim WendlerJason PeggJohn BottJosh McMillanKarl TillmanKenny PattersonKristen YuknessLance MosleyMatt KroczaleskiMatt SmithMick ManleyMike JohnstonMike RuggieraPaul ChildressSam ByrdScott CartwrightSteve MacDonaldSteve PulcinellaThe Unlikely PowerlifterTravis MashTravis RogersZane Geeting
1/27/2013 5:40:22 PM -
RSC - Phase 3 Day 15 - All lifts

I'm now behind an entire week, but I'll get it caught up. Starting tomorrow this will be the last week of this phase. After that I would like to get into full gear, there is a local meet on March 23rd that I would like to do in Multi Ply. Anyways, things are still progressing with this cycle, so very happy with things, check out today:

Warmed up

SSB Squats
bar x 10
175 x 8
255 x 5
305 x 3
325 x 3

Bench (pause)
bar x 10
135 x 5
285 x 3
205 x 3
225 x 3
245 x 3

135 x 8
225 x 5
315 x 5
405 x 2 x 3
*I use straps on these, with double overhand grip. On the first set, the strap tugged on my left wrist and it screwed something up. No swelling but it hurts when I extend it. Damn it!

DB Tricep extension
2 x 8 @ 35lbs ea.
Lateral Lunges
2 x 8 @ 55lbs ea.
Lying Leg Curls
2 x 8 @120lbs
Seated Rows
2 x 8 @150lbs

3 x 8 reps
DB Hammer Curls
3 x 8 @ 35lbs ea.

good session. The pause bench has improved dramatically, in 5 weeks, I have gone from 215 to 245, and 245 felt much better than 215 did the first week. It's tough to gauge how 215-245 is improvement but the pause is pretty dramatic.
The SSB bar squats are very deept, so getting out of the hole with this bar has been a challenge, today, not so much. Kept chest high, back tight and the speed was nice and consistent.
The RDL's havn't done shit for me, I can't tell any difference from week 1 to now, but this might be why the SSB squats have felt better. Either way, happy, excited with the results. One more week left....

Al Caslow

Email This Training Log To A Friend

Now it's easier than ever to share, Click Here to email this Question to a friend.

Link To This Training Log

We are not
1998-2013 EliteFTS, INC. 138 Maple Street, London, Ohio 43140. All Rights Reserved