Day 02 - November 10th, 2005 Shrugs 10 x 145 10 x 150 10 x 155 10 x 185 5 x 205 2 x 225 Barbell Curls 10 x 45 6 x 55 1 x 65
Day 03 - November 11th, 2005 Bench Press 6 x 135 4 x 135 3 x 135 2 x 135 Slight Incline Dumbbell Press 6 x 70 7 x 70 6 x 70 6 x 80 Assistance: Dips
Day 04 - November 14th, 2005 Squats 4 x 135 3 x 135 2 x 135 Legs are so weak.. Assistance: Weighted Lunges Leg Press Sled
Somewhere around 170lbs, thats why my legs need to play some serious catchup with the rest of my body.
I'd stick some front squats into your squat day and do some heavy ab work and grip if you're not doing it already.
Thanks for the help, I appreciate it. Tomorrow I will be doing Upright BB Rows, and I'll throw in some Abdominal work as you have suggested. Grip work will come on my Deadlift day, what kind do you recommend, I'm not really too familiar with grip, like pinching plates together?
Day 04 - November 14th [Later that day], 2005 Barbell Rows 10 x 45 10 x 55 10 x 65 8 x 75 6 x 95 1 x 125 Assistance: Lat Pulldowns Crunches/Situps
Here you go, hope you don't mind reading in alll caps http://www.sherdog.net/forums/showthread.php?t=186742 Follow this and you're set, oh and If I were you I'd chuck grip and abs in three times a week, Both seem to respond well to high volums training.
Day 05 - November 16th, 2005 After a day off, I can still hardly work my legs properly after squats. Damn. Bench Press 8 x 135 3 x 145 4 x 145 (spotted) 1 x 145 (after chest flies) Assistance: Chest Flies (machine) Wrist Curling the Barbell Pinching Plates Tricep Pulldowns
Day 06 - November 17th, 2005 Legs still sore as fuck, went to do Deadlifts through the pain anyway. Deadlift 6 x 155 3 x 165 2 x 175 Assistance: Lat Pulldowns BB Curls
