Monday - 8/13/12 - ME Lower Deadlift 135 x 5 225 x 5 315 x 3 365 x 2 405 x 2 455 x 2 495 x 2 PR Sumo Deadlift (First time) 275 x 5 315 x 5 365 x 5 405 x 5 Full Squats 135 x 8 225 x 6 275 x 5 315 x 15 Last rep 2 second pause in hole Cable Crunches Stack x 15 x 3 sets Superset: Russian Twists 25 x 10/side x 3 sets Hanging Leg Raises BW x 10 x 3 sets Decent enough day today. I'm a little disappointed as I had 505 x 2 as the number in my head but I just didn't feel like going up as my lockout was tough on the second rep at 495. I kind of screwed myself by hardly eating anything yesterday, not sleeping enough, just poor recovery in general. I wasn't planning on deadlifting until tomorrow but lifting partner had duty so got it in today. Sumo deads were pretty easy just getting used to the form; the shortened ROM is ridiculous. Squats felt solid and easy, cut it short at 15 because I have a feeling 20 would have fucked me up all week. So been going at it pretty hard, high volume, and consistent for the past 2 months. We agreed on a short deload week after Friday before going into the next wave. Basically going to just replace the main movement each day with something lighter: DE Bench: DB Bench 4 sets of 10, then normal assistance but lighter and more volume ME Lower: Squat 3x5 with like 60-70%, same for assistance ME Upper: Bench 3x5 with like 60-70%, same for assistance DE Squat: Either light box squats or light deadlifts, some GMs, then high volume low back/core work. That's roughly the plan, it should be good enough for CNS recovery and then the following Sunday will be back to the grind. Also going to go low carb during this time, do 3-4 conditioning sessions, and try to ice/roll/stretch as much as possible and get tons of sleep.