LRB 365: Big-15. Phase 2. Week 3. Incline

BW - 204

Incline -
BarX20
75X5
95X4
115X3
145X2
155X1

135X18, 10

DB Press - 35sX15, 10, 10, 9

Pullover Machine - 3 sets of 15

BB Rows - 135X10, 8, 8, 7

Deadlift (practice) -
135X5
185X4
225X3 (mixed-grip, right hand)
275X2 (mixed-grip, left hand)
315X1 (double-overhand, held for 12 sec.)

Nice session; a lot of fun.  The 2nd pressing day has consistently been my favorite day on the Big-15 program.

135X18 is an all-around PR on Inclines.  I mis-read my notes, though, and I was supposed to back-off with 145.  I'll move that up next time.

DB Pressing felt "good" in that bodybuilding way where everything burns and is uncomfortable, and you miss all your last reps.

Added one more plate to every set of pullovers.  Still squeezing the contraction, and controlling the eccentric. 

My back really feels 'ready to go' on rows after the pullovers.  135X10 is actually a Rep PR on hanging BB Rows.  Mostly always fucked around with Pendlays before.  Again, these were very strict with a fixed back angle, squeezing the contraction into my torso, and stopping each set when I couldn't touch the bar that way anymore.

Deadlift practice was good.  Although I couldn't hold the final rep as long as last time.  All the reps felt really fucking strong, though.

LRB 365: Big-15. Phase 2. Week 3. Squat

BW - 203

Calf Raises - 3 sets of 15+

Squat -
BarX10 (paused)
95X5 (paused)
115X5
145X4
175X3
225X2
255X1

215X13, 5

Standing, Single-leg curls -
3 non-stop sets of 12
1 set of 15 (failure)

Single-leg press - 1ppsX20, 20, 15, 12

13th rep on Squats was slow, but smooth through-out.  Rep PR.

Got a good pump on the leg curls, and the single-leg presses were stronger this week.

LRB 365: Big-15. Phase 2. Week 3. Bench

BW - 202

Bench -
BarX10
85X5
105X4
125X3
155X2
175X1

165X10.75!, 5

Chins (close, v-grip) -
BWX5
+15X5
+20X3, 3
+25X2
+30X1

+25X5
BWX10, 7

DB Bench - 60sX18, 11, 9, 5

Early morning sessions are often dicey for me as my body doesn't feel like it's 'going' yet. 

This is the first time I think I've ever missed a bench at lock-out.  I was SOOOO close to that 11th rep.  I think grinding and failing on that one took a chunk out of me for the rest of the session.

On chins I felt so weak on the back-off with 25, that I didn't want to gut out a 50% set of 2-3, so I dropped the weight and pounded out some more BW chins to up the total volume over last session.

I pushed the 1st set of DB bench a little farther also trying to up the over-all volume, but my strength was leaving me pretty quickly at this point as evidenced by the final set being only 5 reps (failed on the 6th).

LRB 365: Big-15. Phase 2. Week 2. Shoulders

BW - 202

DB Laterals - 25sX10, 10, 10, 10, 10
super-set with
Face-Pulls - 5 sets of 10

LRB 365: Big-15. Phase 2. Week 2. Squat

BW - 199

Standing Calves - 3 sets of 15

Squat -
BarX10 (Paused)
95X5 (Paused)
115X5
145X4
175X3
225X2
255X1

215X12, 5

Single-Leg Curls - X20, 15, 15, 10

Single-Leg Press - 1ppsX15, 20, 15, 15

215X12 is a Rep PR.  The changes I've made to my form are becoming a bit more natural.  Also, I didn't have the pain in my left quad this time, so that's good.  My right-leg felt like it caved significantly on the last rep of the 12, so I focused hard on 'knees-out' in the back-off set.

Single-leg curls can eat a dick.  Single-leg press was better this time without the quad pain.

LRB 365: Big-15. Phase 2. Week 2. Shoulders and Arms

BW - 201

DB Laterals - 20sX15, 15, 15, 15, 15
super-set with
Face-Pulls - 5 sets of 15

BB Curls - 50ishX10, 10, 10, 10, 10
super-set with
EZ Bar French Press - 50ishX10, 10, 10, 10, 10

Ab Wheel - 5 sets of 12

LRB 365: Big-15. Phase 2. Week 2. Bench

BW - 200

Bench -
BarX15
85X5
105X4
135X3
155X2
175X1

165X10, 5

Chins (close, v-grip) -
BWX5
+15X5
+20X3, 3
+25X2
+30X1

+25X6, 3
BWX8

DB Bench - 60sX15, 12, 10, 8

Good session.  165X10 is a Rep PR on bench.

I didn't hit any Rep PRs on Chins or DB Bench, but I increased the total volume in the work sets over last session.