Conditioning

Train to Maintain:

Prowler

4 trips fast
6 trips heavy

Squat - Bench

Squat 5 sets

Bench 5 sets
(Tim 230x10 PR last night)

Accessories

5 sets ea:
DB Bench
KB Lunge
Chin up / pull down
Leg curls

3 sets ea:
Curls
AB Wheel

Deadlifts

Training done at Fitness for 10 Las Vegas (same place as Monday - used to be a Gold's). I didn't want to train at a chain gym but couldn't find anything else.

Deads
I knew this would be challenging with a bar with no useful knurling and excessive sweating due to the gym being 10-15 degrees warmer than I am used to. Here's how it went.

Warmed up to 405 and the 5th rep slipped out of my hands. Decided to try and do my 5x5 with 405 anyway.

405x4,5,5 these sets were awful and it was all I could do to keep the bar in my finger tips in the last couple of reps.

At this point a couple of guys came over and asked me if I wanted to try some of their Liquid Chalk. They saved the day. Proceeded to do:

405x5

440x5 reps x 5 sets

3 sets ea of:
Compound Row
Incline DB Press
Step Ups

Liquid Chalk is my new best friend!

- Posted using BlogPress from my iPad

Squat and Bench

Training at Fitness for 10 in Las Vegas

Squat 5 sets

Bench 5 sets

Accessories = JS (to be made up the Monday of deload week)

Video to show the Super Whopper I can squat without fancy shoes and a belt. This was the 5th set of 5 with 415.

Conditioning

Prowler
4 trips heavy
6 trips fast

Squat - Press

Squat x 5 sets
Press x 5 sets

5 sets ea:
DB Bench
KB Lunge
Chin/Pull Downs
Leg Curls

3 sets ea:
BB Curls
AB Wheel

Deadlift

Deadlift 5 sets

5 sets ea:
T-bar row
DB Step Up
45 degree back raise

3 sets ea:
Pressdowns
Hanging leg raise

Squat/Bench

Squat x 5 sets
Bench x 5 sets

5 sets ea of
DB Bench
KB Lunge
Chin/Pull Downs
Leg Curls

3 sets ea
BB Curls
AB Wheel