Week 17: 9/3/11
Missed 2 workouts due to other priorities. We also had Hurricane Irene stop by Sunday and flooded a bunch of areas Monday. Then I had schedule change at work and did not give me time to workout on Wednesday.
Started work again this week after a 3 week vacation. Decided to try and workout right after work on Saturday and met with utter failure! I was so tired and should have realized how fatigued I already was by the warm-up set on squats I was doing.

Definitely no workouts after work. Just do not do well with me and just a waste of time.
I was so tired and hurting from today’s pathetic session I did not even do my usual pre-workout warm-ups and accessory exercises!

No videos this session because I know the whole routine was sloppy.
I also decided to stop doing Power Cleans for now for personal reasons.

Pre-Workout Warmups:


Standing Ab Pull Down:
 none

Glute-Ham Raise:​ none
Seated Good Mornings: none

 

Lifting:
(WU = Warmup Sets, WS = Work Sets)


Squats:

WU
Bar x (2×5)
75 x 5
120 x 5
165 x 3
210 x 2
WS
250 x (3/2/2)

Overhead Press:
WU
Bar x (2×5)
85 x 5
WS
130 x (1/1/2)

Deadlift:
WU
215 x 5
260 x 3
305 x 2
WS
350 x (1)

Accessory Exercises:


Pull-up:

WU
none
WS
none

Prone Bridge:
(none)

Cardio:
none

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