M/E SQUAT

Day 1, 11 Weeks Out from '11 Heavy Metal Open

WARM UP

SQUAT
45/135/225x5, 315/365/435/475/485/485x1

PULL THRU
#6/#10x3

Stopped there, ran out of time. I felt a little 'pop' on my left side by my ribs. No bruising, just a little pain. Will see a sports med doctor Monday.

Mens Sana in Corpore Sano

ACCESSORY (B)

Day 3, 12 Weeks Out from 2011 Heavy Metal Open

SPEED DEADLIFT (double overhand)
135x5, 325/295/295/295/295/295x2

TRICEPS PUSHDOWN
#8/#10/#12/#14x10

CABLE ROW
3 x 10

I didn't do the dumbbell bench press because my pectorals and front deltoids were still really sore from Monday.
Skipped abs since I ran out of time.

Mens Sana in Corpore Sano

M/E BENCH PRESS

Day 2, 12 Weeks Out from 2011 Heavy Metal Open

WARM UP

BENCH PRESS (paused)
45x15, 135x5, 185/225/275/315/315/315x3

SCAP DEPRESSIONS
3 x 8

ARNOLD PRESS (w/ fat gripz)
20 lbs DB x 3 sets x 15

FACE PULLS
3 x 6

Took it easy a bit on assistance (except the Arnold Press) because my elbows were on fire after the bench press. I need to work on form, too.

Mens Sana in Corpore Sano

M/E SQUAT

Day 1, 12 Weeks Out from 2011 Heavy Metal Open

WARM UP

SQUAT
135x5, 225x3, 315/365/405/435/475/475/485x1

GLUTE BRIDGE
3 x 8

ABS
3 sets

PULL THROUGH
3 x 10

Post workout "nutrition":
Footlong Subway sandwich made of parmesan-oregano bread, 16 meatballs, 4 slices of bacon, onion, bell pepper, mayonnaise, and oil. Mmmmmmmmmmmmmmmmm

The 485 was high. I was trying to take just a two-step walkout and I set up a bit narrow. Oh well.

Feels good to be training for a meet.

Mens Sana in Corpore Sano