Continuing the trend of worked so well on Tuesday, keeping supersets down to a minimum.  Recognizing the beating I took on Wednesday, back assistance is almost gone from the workout today.  And I am wearing a belt and sleeves, cause F it!  My low back is tired, my forearm tendinitis is omnipresent.  The belt will help keep my back stable as I clean the bar from the floor and press.

Overhead Press (with cambered bar, clean from floor and press)

warm-up – Superset OHP and Rotator Cuff Work (no rest between supersets)

55 x 5 / over & backs w/ resistance band x 8

70 x 5 / o&b

85 x 5 / o&b


main (about 90 sec rest, sleeves worn, belt worn)

105 x 5

120 x 3

135 x 8  Rep PR!!

notes:  ok!  continuing the trend of this being an awesome week, decided to keep going up.


Joker sets (90 sec rest, sleeves, belt)

145 x 1

160 x 1  Weight PR!!

notes:  hooray!  Last time I tried 160 I failed bad, so this is progress!  It was a grinder though, still strict but a grind, so I stopped there.



Bench Press    (no rest on warm ups, 60 sec rest on main)


70 x 5

90 x 5

110 x 5

main assist (sleeves worn)

145 x 5

145 x 5

145 x 5

145 x 5

145 x 5



post-workout:  15 min elliptical LISS

this was all I had time for before work started blowing up my BB!  Back to work!