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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
A&C

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

RDL's
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

PUll-ups
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


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