Strong 15, Week 5: Squat & Deadlift

Squat

Regular: 147/5, 170/4, 199/3, 220/2, 234/1, 258/1, 264/1
Pause: 205/3,3

* Felt strong in the squat tonight- rep speed was fast, depth was low, pauses were long. Definitely an A+ squat session.

Deadlift

186/5, 223/4, 260/3, 298/2, 316/1, 327/1, 335/1, 279/3,3

* Deadlifts were normal- nothing difficult, nothing overly fast.

Lying Hamstring Machine

95/20,20

Strong 15, Week 4: Back & Curls

Chins (various grips)

11,9,8,8

Pendlay Rows

158/10.10

Barbell Shrugs

203/20,20

Standing EZ Bar Curls

65/20,20

Strong 15, Week 4: Bench Press

Bench Press

123/5, 143/4, 168/3, 185/2, 192/1, 205/1, 217/1, 173/17

DB Incline Press

70/10,10,10,10,10

DB Flat Fly

35/20,20

Triceps Pushdowns- Double Pulley

100/20,20,20,20

Notes:
- I did a lot of the flat benching using paused reps.
- Took shorter than normal rest periods between all sets in all exercises.
- Similar to my last workout, I did Phase I assistance work even though this is the first part of Phase II.  This was to make up for lost sets during Week 2 of Phase I.  I am now caught up and will do the prescribed sets for the remainder of the program.

Strong 15, Week 4: Squat & Deadlift

Squat

Regular: 147/5, 170/4, 199/3, 220/2, 228/1, 243/1, 258/1
Pause: 190/3,3,3

Deadlift

149/5, 186/4, 223/3, 260/2, 298/1, 316/1, 327/1, 260/3,3

Leg Curls- Lying Hamstring Machine

90/20,20,20,20
(The program calls for only two sets in Week 4, but I did four sets because I only did two sets in Week 2 when I should have done four.)

Strong 15, Week 3: Back & Biceps

Chins (various grips)

10,9,7,7,7

DB Row

85/10,10,10,10

Barbell Shrugs

198/20,20,20,20

Curls

Preacher Bench, EZ Bar: 60/20,20,20,20

Strong 15, Week 3: Bench Press

Bench Press

112/5, 132/4, 152/3, 169/2, 199/1, 204/1, 209/1, 180/15

Incline DB Press

70/10,10,10,10,10

DB Fly

30/20,20

Triceps Pushdown- Double Pulley

100/20,20,20,20

Strong 15, Week 3: Squat & Deadlift

Squat

Regular: 135/5, 155/4, 182/3, 201/2, 236/1, 241/1, 251/1
Pause: 201/3,3

Deadlift

170/5, 204/4, 238/3, 272/2, 299/1, 307/1, 317/1, 272/3,3

Hamstring Curl Machine

90/20,20,20,20