Yep, I thought it was too easy but I told you I would follow it for a month as written...   I do have dumbells, just not contacts.  My tri's are actually a little sore today from something?  Probably just the volume overall.

Today I shot basketball at a brisk pace for about 25 minutes then spent another 15 on a treadmill and 7min on a stepper.

Did you do all that AFTER you worked all night??? 

Good deadlifts and damn good SLDL's!

+1

I went ahead and started my Bench DE day today.

Speed bench
45lbs X 10reps
135lbs X 3reps
155lba X 3reps X 8 sets

Closegrip bench off pins 6" off chest
145lbs X 5reps
185lbs X 5reps
225lbs X 5reps
275lbs X 2reps  (I couldn't get 5)

Lying extensions (Should have been 30lbs but I don't have a smaller bar than 45lbs) Still easy.
45lbs X 8reps X 3 sets

Barbell  rows
135lbs X 10reps X 4 sets  (I had to suck it up to get all these in but I did it)

Dumbell press
35lbs X 10 reps alternate arms  X 3 sets

I felt pretty good today after getting some needed rest in.  I feel a little pain in my upper chest/collar bone area but it's the same on both sides and I'm not too worried about it.  For some reason I only get that pain when I do presses off pins?? 

I did the dumbell press with my palms in because my shoulder joints feel "funny" if I go palms out.  This was a good workout and I handled the volume pretty good, although I was sucking air doing 40 reps of fairly heavy rows.  I just realized I did 25 sets... That's probably the most I've done in several years.

I guess ok.  I still can't quite get 300 though.  I had an epic meltdown a few days ago but Zack talked me off the ledge (by calling me lazy ) and I've spent a few days recouping so I'll be ready to go heavy again Monday.

I did about 45 minutes of machines.  I did leg presses, pulldowns, tricep pushdowns, bench on a machine, leg curls, leg extensions, overhead presses, incline benches, curls, hypers, situps, pec deck and probably more.  Then I shot basketball for about 10 minutes.

Just a nice, easy, high rep workout.  Starting Monday, I'm going to be a Zack's mercy for a month so I'm just trying to stay loose until then.

 

PM sent.  If you'll write a month out, I'll follow it exactly for that entire month.

He deleted my question asking if he really deleted stuff he didn't agree with.

Alright!!  I'll stick it out a while longer.  But if this doesn't work out you're getting a big  ------------>

Tonight-

30 minutes treadmill
3 sets of abs
2 sets of lower back hypers

10-15 minutes fast paced shooting basketball.

Ditch the lunges, put more effort into squats. JMHO

Hey, I'm not trolling you. 

Unless you have more personal information on here than I care to look for, I'm wondering how he found you.

How the hell???  I dig up shit on people for a living and I'm impressed...

You know what?  I'm going back to a 5 X 5, starting tomorrow.  I don't ever remember feeling tired and rundown using it.  Plus it's structured so that you make controlled, incremental gains.  I think my problem is that I push too hard every workout until my body starts pushing back. 

I've made very good gains since I stopped the 5 X 5 but I think most of the gains were the result of the
5 X 5 that I simply cashed in after I stopped using it. 

Day 1
Box Squats 5x5
leg press-3-4 sets
leg extensions 2-3 sets
Abs-2 sets
Calves-2-3

Day 2
Benchpress 5 X 5
tricep extensions 2-3 sets
dumbell laterals side and rear- 2-3 sets
Abs-2 sets

Day 3
Deadlifts 5 X 5
SLDL- 3-4 sets
Very heavy (500+)lbs rack pulls holding as long as I can. 2-3 sets
leg curls 2 sets
Pulldowns 2 sets
curls- 2 sets

Day 4
Closegrip Benchpress 3-4 sets
tricep extensions (lying and standing)- 3-4 sets total
light dumbell presses-2 sets (I wish I could do the heavy overhead presses like I used to but I can't risk my shoulders)
dumbell laterals- 2 sets
Abs-2 sets

Starting weights (5 sets of 5 reps) I increase the weight every week until I can't hit even one set for 5, then I back it down and start over again.
Squats-200 (increase by 20 each week)
Deads-260 (increase by 20 each week)
Bench-200 (increase by 10 each week)
 

Fugging gym is closed!

Worked out at my house and I just wasn't feeling it.  My groin starting aching with the light squats and finally forced me to stop before I got anywhere near a PR.   Not my best effort but at least I got something in.

Box Squats
150lbs X 10reps
150lbs X 5 reps
200lbs X 3 reps
220lbs X 3 reps
250lbs X 1 rep
270lbs X 1 rep
290lbs X 1 rep
320lbs- groin hurt so bad that when I hit the box I just sat it on the bars.

SLDS- even my back never got completely loosened up and felt like my ribs were trying to separate again.
150lbs X 6 reps
150lbs X 6 reps
150lbs X 6 reps
170lbs X 6 reps

Gave up!!  I'm not sure I can handle two lower body workouts a week, or else you guys are right and my CNS needs a break.  I think I've hit a major plateau.  I'll give it another month or so and probably go back to a 5 X 5 (starting light and working up every week)

We do have a reverse hyper machine.  I didn't know exactly what it was called though.

Also I do several warmup sets that I don't include on my entries.  Usually I start with the last warm-up/first work set.  Thanks Zack, I'll let you know how tomorrow goes after my workout.

Not much, probably.  It's pretty mild right now, sorta like a regular flu but it's slightly more fatal to some people.

Have you tried Imitrex for the headache's?  It does a good job for me and I get severe headaches also.

How does this look for tomorrows ME squat day?
Box squats 5reps, 4reps, 3reps, 2reps, PR attempt
SLDL- 3 sets X 8 reps
Ham curls on machine 3 sets X 8 reps
lower back hypers- 3 sets X 10 reps
crunches- 3 sets X 25 reps

I think I have a mental block about high volume and running outta steam halfway through...or something.

You don't have H1N1 do ya?

Benchpress DE
150lbs + 62lbs chain (8 sets)  Very easy and never slowed down from start to finish.

off #8 pin (about 10" off chest)
320lbs X 1 rep
320lbs X 1 rep
350lbs X 1 rep (PR)   This beat my previous PR from June by 10 lbs and it was at the end of my workout.

Dumbell rows
55lbs X 8 reps (3 sets)

Front raises + tricep extensions
2 sets using 35lbs plate X 15-20 reps

Notes-starting to wonder what the weight limit is for my safety cage.

I assumed you were older than you are.  You're going to be a beast if you stay at it AND stay somewhat injury free.

You may want to take a look at the training log board then...   We've already decided on baby names and took up enough money to build a nursery.

What do you suggest for accessory work?  I really am open to any suggestions.

One thing I know I did wrong was doing back on bench day.  I started doing a few light sets of pulldowns and rear delts and kept adding weight to it.  I had a flashback to 20 years ago when I always did back after chest...  I could feel it in my lats and traps when I was deadlifting.

 

The "fitness center" I work out at has Flex and most of it seems pretty effective.  I haven't used any machines for several years but the more I use them, the more I like them.