Paused CG BP
385 x3 @7.5
400 x4 @10
370 x2x4 @8

Raw Squat - no belt
up to 405 x5

Shrugs/ABS/Grip/Curls/Flyes

Equipped Bench Press
545 x2 @7
595 x1 @8
625 x2 @9
625 x1 @9.5, paused this rep
595 x2 @9

Close Grip Bench Press + Monster Minis
275 x3 @7.5
315 x4 @9
295 x2x4 @8.5

TBar Rows 150 x3x12

Rotators 15s x2x20

Wide Grip Bench Press - Paused
365 x2 @7
400 x2 @8
430 x2 @8.5-9
415 x2 @9
405 x2 @8.5
400 x2 @8-8.5

Those felt a lot better than I thought they would.

4 inch Deficit Deadlift
475 x5 @7.5, really good

SHRUGS/CURLS/GRIP/ABS

Lockouts and Extra

Close Grip + PP + 100CH
195 x2 @7.5
225 x2 @8.5
225 x2 @9
215 x2 @8.5
195 x3 @8
195 x3 @8.5
190 x3 @8.5
190 x2 @8

WOW THAT WAS A LOT MORE VOLUME THAN I IMAGINED DOING

DB MP sitting on flat bench - makes a man out of you.
65s x8 @7
80s x5 @7
90s x5 @8
100s x4 @10...don't know why I didn't have 5 @9 in me, but at least my shoulders are getting stronger.
65s x8 @7

Pullups
x12, x15, x12

Rotators 15s x2x20

Monday - LOCKOUT
Equipped Bench Press
525 x3 @7
575 x2 @7.5
610 x3 @9
610 x1 @10
570 x3 @10

Close Grip 3 Boards
430 x3 @7.5
455 x4 @10
415 x3x3 @8

LATS/ROTATORS

Tuesday - Raw and Squat?
I felt really tired this day and didn't lift that well, so I took it easy on the squatting to try to recover from the high stress of benching 4x per week.

CG MIO BP
375 x2 @8
410 x2 @10, overshot
385 x2 @9
370 x2 @8
370 x2 @8.5

Raw Squat
up to 315 x5 @7

ABS/Grip

Wednesday - B-DAY (28) BIKE RIDING
I feel like a kid again when I am on a bike.  It's an even better feeling when you hit the off-road trails.  Beth and I went to Carlyle Lakes Cherokee, Pawnee, and Kaskaskia Trails.  We rode for just over an hour and went probably 5 miles.  But these 5 miles are all dirt, hills, roots, holes, horse flies, mixed with puddles and mud.  It really isn't that agressive and most trail riders would probably consider these trails beginner.  But, man it was a blast.  I think I particularly enjoy it becuase for the past 5 years, I've been sitting at a desk.  When I get out in the outdoors, I feel great.  I don't really feel sore at all today.  But I know I got some good work in cause I am tired today (thursday).

Good news!  I just got my mountain bike fixed today.  I am jakked about it.  It is by far something that I look forward to every time I ride.  Never thought I'd say that about cardio!

Thursday
CG + PP + 100 Chains
185 x2 @7.5
215 x2 @9
205 x2 @9
195 x2 @8.5
185 x2 @8.5

DB MP sitting on flat bench
65s x8 @7
80s x5 @8
100s x4 @10
90s x5 @9
80s x5 @8

Pullups
x12, x12, x14 @7-7.5

Rotators 15s x2x15-20

Friday:
Wide Grip 3 second Pauses
390 x2 @8
410 x2 @9
390 x2 @8.5
390 x2 @9

Deficit Deadlifts
455 x5 @7.5, I am really liking these.  I feel that they are keeping my back very strong while I am specializing.

ABS/Flyes/Curls/Grip

BW: 243 

Close Grip MIO Bench
350 x2 @7
385 x2 @8.5
385 x2 @8
400 x2 @9-9.5
380 x2 @8
380 x2 @9

High Bar Squat - no belt
385 x8 @8

Abs/Shrugs/Flyes/Grip/Curls - circuit/monster sets

Getting really close to closing the 300lb kings of crush gripper. 

Looking back, I should have went to 405-410 for a double on the MIO BP, but I didn't know what my estimated max is at with this bodyweight.  I found the MIO bench a lot easier the quicker I brought the weight down. 

This is my first week back into frequency training.  I was complaining to Scott that I missed training the bench 4x per week.  HA.  I am really hoping that switching back will help promote some new gains at my lighter bodyweight.

Bodyweight 243-244...Feeling good to train light for once. 

Equipped Bench Press
545 x2 @7
590 x1 @8
620 x2 @9
590 x1 @10
590 x2 @9

Close Grip 3 Board Press
375 x3 @7
425 x3 @8
445 x4 @9
420 x4 @9

TBar Rows
150 x3x12

Shoulder Horn
15s x2x15

Decent session.  The shirt work is getting better. 

This is the restart of frequency training after 6 weeks of accumulation training 2x per week.

Wednesday - I actually ran and it didn't feel that bad at all.  I think the biking is really helping my cardio.  Plus I am at about 243 right now.  Feels good.

Thursday

Illegal Wide Bench Press
370 x2 @7
405 x4 @9 ...7lb PR for this meso
405 x3 @10
385 x4 @8
385 x4 @9

Close Grip Reverse Band Press
405 x3 @7
475 x3 @8.5
475 x3 @8.5, but a little easier
485 x3 @9 ...17lb PR for this meso
465 x3 @9

DB Military Press sitting on flat bench
65s x6 @7
90s x6 @8, wow this is good and a BIG PR!
55s x10 @7
75s x6 @7

Pullups x3x12 @7-7.5 - may start adding weight next week.

Pushdowns x3x30 @5

Flyes
25s x20 @5
30s x20 @5

EQBP
495 x3 @7
555 x2 @8
590 x4 @9
590 x1 @9.5 ...touched very low
560 x4 @8
560 x3 @9

3sec Pause CGBP
365 x2 @7.5
400 x3 @10
370 x2x3 @8

CG + mm + 100 chains
135 x4 @7
205 x3 @7.5
235 x4 @8.5
215 x4 @8.5

TBAR ROW
140 x3x12 @7.5

Pushdowns 30-40lbs x3x30
Flyes 20s-30s x2x20
Rotators 15s x2x20

EQBP
495 x3 @7
555 x2 @8
600 x3 @9
580 x3 @10

3 sec. Pause BP
315 x3 @7
365 x4 @8
375 x4 @9
365 x4 @9

Close Grip + 100 CH + mm
135 x4 @7
205 x6 @8
205 x6 @9

TBAR ROWS
140 x3x12

Pushdowns 30 x3x30

Rotators 15s x2x20

Raw Squat - no belt
up to 455 x6 @8

SLDL off Plate
up to 375 x8 @7.5

ABS/TRAPS/BICEPS/GRIP

I have to start by saying that the BWC does not have any A/C.  The heat index outside was 110 and it was much hotter in the BWC.  Stepping outside actually felt pretty decent.  By the time the equipped benches were done, I had lost a lot of water, I ended up drinking about 80 ounces of water and was sweating over-profusely.  So I didn't quite hit any PRs in the super close grip benches, but at least I got some really great shirt work in.  Shaun and Shane did as well.

Equipped Bench Press
475 x3 @7
535 x2 @7.5
580 x3 @8 ...this is making me look forward to next week.  (may try 590 x4 @9)
580 x3 @8
580 x3 @9

Super Close Grip BP
365 x3 @7.5
405 x3 @9
385 x4 @8.5
375 x4 @9

Close Grip 3 Board Press
365 x3 @
415 x3 @
455 x1 @??  Didn't want to push it.
405 x4 @8 much better

Lats 140 x3x12
Pushdowns 30 x3x30
Rotators x2x15
Flyes x2x20

Deficit Deadlift
355 x4 @6
445 x8 @7.5

Manta Squat
355 x8 @8

ABS/Upright Rows/Grip/Biceps

Today (saturday), I may go on a long bike ride and do some landscaping.  I don't know. Beth and I have a busy day ahead of us. 

Tuesday
Raw Squat 445 x8 @9.5

SLDL off Plate 355 x8 @7

Wednesday - 1 Hour Bike Ride

Thursday - UPPER BODY LOW STRESS

WG MIO BP
365 x4 @8
380 x4 @9
370 x4 @9

CG + 160 Chains
185 x3 @7
225 x3 @8.5
235 x3 @9
225 x3 @9

DB MP on flat bench
50s x6
65s x6 @7
80s x2x6 @9

PULLUPS x3x10 @8

FLYES 20 x3x20

PUSHDOWNS 30 x3x30

Friday - LOWER BODY
Deficit Deadlift - no belt
425 x8 @7.5

Manta Squat
335 x8 @8

Monday - UPPER BODY
Equipped Bench Press + 100 Chains
445 x3 @78
490 x4 @10
465 x3 @9

Really Close Grip Bench Press
365 x2 @7.5
410 x3 @9...DANA SAID 8.5
395 x3 @9

Close Grip 3 Board Press
455 x3 @9
405 x3 @7.5
455 x3 @10...out of gas

TBar Rows
140 x3x12

Flyes/Pushdowns
20s x3x20 / 30 x3x30

Rotators x2x15

It was really hot here with a heat index of 100 degrees and no A/C.  You develop a certain toughness at the BWLC that takes years to become resistant to this.  I am almost there.  It doesn't bother me as much as it did.

Wednesday - CARDIO
Bike Ride x30 mins around town

Thursday - UPPER / HIGH STRESS / LOW INTENSITY

Paused CG BP
365 x2 @7
405 x3 @9
390 x3 @9
375 x3 @9

Real Close Grip + PP
245 x3 @7
280 x4 @10
245 x4 @7.5
245 x4 @8
245 x4 @8.5

Incline DB BP
65s x8 @7
80s x10 @7
100s x10 @8

TBAR Row
140 x3x12 @7.5

Hammer Curls/Pushdowns
40s x3x10 / 30 x3x30

Upright Rows/Face Pulls
85 x3x10 / 70 x3x8-12

Raw Squat - no belt
up to 425 x8 @8

SLDL off Plate
up to 335 x8 @7

ABS and GRIP

Equipped Bench + 100 lbs Chains
445 x2 @7.5
500 x3 @9
465 x3 @8.5
465 x3 @9

Cambered Bench Press
355 x3 @7
405 x4 @10
370 x4 @8.5
365 x4 @9

Close Grip Bench Press + mm +100 Chains
195 x4 @7
235 x5 @10
215 x4 @10 ...just fatigued hard here. 

I forgot to print out my weekly training sheet detailing what I am to lift and what exercise.  I wasn't supposed to to the cambered bar presses, I was supposed to to Paused Close Grip Bench Presses.  However, I kept the weight the same.  I managed a PR in the Equipped Bench since last week which is good, but I can't help but wonder how the close grip bench would have gone.  Oh well.  I learned my lesson that I need to remember to print out my training sheets and pay closer attention to detail.

Bike ride x 1 hour all over and around Germantown.

This was great!  I want to start going to trails or more challenging routes soon.