HELMAND PROVINCE, Afghanistan (May 4, 2010) Bu...
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Week 3: 5/25/11

Another great workout session. Had my 6 hour sleep and that seems to be the usual amount of time of rest I get.
Looking at my log I decided to up some of my progression due to how easy they felt the previous session and seems to have been a good call!
One more thing I like about workout days is the PWO High Carb Meal!!!
I so look forward to those!

(WU = Warmup Sets, WS = Work Sets)

Bar x (2×5)
55 x 5
100 x 3
145 x 2
190 x (5×5)

Bar x (2×5)
85 x (5×5)

150 x 5
195 x 3
240 x 5

BW x 5
+25 x (3×5)

Prone Bridge:


Workout Notes:


I decided to increase the weight by +10 lbs instead of the usual +5 lbs/session due to the weight feeling light and easy the previous session. good call i think as the weight still feel a but light and easy for me. I may increase it again by +10 lbs next session as well and see how I go from there.
One thing that really made me smile inside are watching these 2 much bigger guys use the Power Cage after me and do 1/2 squats the whole time. Made me feel good about myself knowing I have done the weight they are squatting now but have done it all the way down below parallel 😀
FYI: I try to keep a max of 1 min rest between sets now thanks to Jefit timer 😀 )

Overhead Press:

Moving fast between sets on these (about 30s rest between sets.)
Still have some hand positioning issues but I think I did better on some sets/reps.
Only set that felt heavy was the 5th set.
Unlike my other lifts, I will keep a +5 lb/session progression on the OHP as this is the lift that tends to stall first.


I also did a +10 lb progress on this as it felt light also the last session and is a good call.
Still felt light and i think I did the lift well. Will progress by +10 lbs again next session.
I have been trying to focus well on my form on the deads.
Focusing on moving my legs then back on the ascent. On the descent I focus on bringing down my back 1st then my legs. Hope I am doing it right.
FYI: I am only doing double overhand and not using mixed grip yet!

Chins are always been easier than Pull-ups for me.
The weight felt super light and I may add + 10 lbs next Chin-up session instead of +5 lbs only due to how easy I did the chins today!

Prone Bridge:
The last set of the PB was a killer and felt the burn real good. Had to push myself so I don’t drop and happy I made it!
I don’t think I am ready to transition to Prone Plate Switches … yet!