3/27/17 - 4/2 training

Monday:
Bench: 230x5 265x5 300x11(PR) 265x10 paused 230x10 paused
+ Kirk shrugs: 225x10 245x10 265x10 245x10 225x10 with FG holds after.

Dips: 4x2platesx9,8
+ bb underhand rows: 4x185x10

FG hammer curls: 3x40x8
+ overhead rope: 3x65x10

Tuesday:
Deadlift: 250x5 285x5 325x20(PR) 285x10 250x10
Front squat: 4x205x6
100 swings with 25 kb.

Wednesday:
5x300meter row 2 minute rest

Thursday:
50x50 Inc db press + 15x50 rear delt flyes

Larsen press: 5x255x6paused
+ facepulls: 5x65x10

Decline close grip bench: 4x235x10 245 next time
+ close grip pull downs: 4x140x10

JM press: 3x185x8
+ barbell curls (FG): 3x95x8,8,6

Friday:
Power cleans: 145x5 165x5 190x12 165x10 145x10
High bar squats atg: 225x5 262.5x5 297.5x10(PR) 262.5x10 225x10

Saturday:
1.5 reps Incline curl(fg): 4x25x10,10,8,7
+ wide grip push downs: 4x70x12

24s with curl bar and wide grip pushdowns

Decided to keep deadlift and power clean back off sets to 10 reps or else I'd be there forever.  I hit a lot of PRs this week, including the 300 for 11 on the bench that I mentioned in an earlier post, 325 for 20 on the deadlift, and 297.5x10 on the high bar squats.  Everything is going up just the way it should be, and im.not super beat up from it either.  My arms measured 18 inches cold this week too.  Up a little bit less than half an inch since I purchased fat gripz 3 weeks ago.  I really enjoyed doing the 1.5 reps with incline curls this week too.  They were brutal in a good way.  Really looking forward to the rest of this training cycle.

Thinking about writing out a spinal tap training block where I focus on accessory movements (incline, front squat, OHP) and really work on them.  Specifically my incline bench and front squat since they both suck while adding some mass.  Still need to think about a movement for deadlifts though if this does pan out.  Maybe snatch grip deads.  But that won't be for another 6-12 weeks depending on everything.