JGaspers Log

[jgasper]

Hello all. This is my first post here. A little background info here; preparing for my first meet in April, currents lifts are bench @ 435(raw) 525(Shirt), box squat @ 605 and deads @ 570. I prefer a modified West Side training philosophy, currently using a friends power building program to give my joints a break. Jan 1st I will be back on the WS program in preparation for the meet.

Thanks for reading.

WK3, Quads & Hammies

Squats
145x10 235x5 325x5 415x5 *Upped the weight by 10lbs for each set.

Machine Squats - Powertec
270x8 360x8 450x8

Leg Extensions
180x10 225x10 270x10

Box Squats
225x20/20

RDLs
145x10 235x5 325x5 415x5 *Upped the weight by 10lbs for each set.

Summo RDLs
235x6/6/6/6 *Upped the weight by 10lbs for each set.

Leg Curls
45x40

PWO - XTend, Whey and Food.

 

[jgasper]

Well it has been hit and miss again this week with; work , furnace, work.....

*Nov. 10, 2010

WK3, Delts

Seated BB Press
135x5 155x5 *Stopped here because the equipment at work wasn't quite up to par, I foreseen an injury coming if I continued.

Arnold Press
45x10 50x10 55x6

Front Laterals w/ a 45lb Plate
45x10/10/10 *Wide summo stance, bring plate approx. 45 degrees above parallel, back down to a stop and repeat. Good Burn.

Side DB Laterals
25x8/8/8

Prone DB Laterals
25x8/8


And today's (11/13/2010) Max Bench...

Bench Warm Ups
185x15 225x10 315x5

Shirted 2 Board Press
405x1* 495x1 505x1 510x1 *Just trying to get in the groove of the shirt.

Reverse Band Bench - 2 second pause at the Bottom
405x3/3/3/3

More to come tomorrow, hopefully.

 

[jgasper]

WK4, Chest & Biceps

*Today's workout was to make up for the lifts missed yesterday.

Bench Warm Up
135x10 225x10 315x10

Bench - Work Sets
385x2 405x1 415x1 425x1

Incline Bench
135x10 225x10 315x3

*The following three lifts were Supersets

*Cable Hammers
100x10/10/10

*Oly Bar Curls
75x10 85x10 95x10

*DB Preachers
25x10/10/10

Oly Bar Burn Outs
Bar x 25/25

Rotator Work

Outside Rotation
Bands x 20/20

Horizontal Rotation
Bands x 20/20

PWO - XTend, Whey w/ Gatorade Mix and Food.

 

[jgasper]

WK4, Quads & Hammies.

Squats
135x10 240x5 330x5 420x5

Machine Squat - Powertec
270x8 360x8 450x8

Leg Extension
180x10 225x10 270x10

Box Squat - Burnouts
225x20/20

RDLs
145x10 240x5 330x5 420x5

Summo RDLs
240x6/6/6/6

Leg Curls - Burnouts
55x40

I upped the weight 5lbs on Squats, RDLs, Summo RDLs and Leg Curls. I'll stay at this weight for a couple of weeks and then progress from there.

PWO - XTend, Whey and food.

 

[jgasper]

WK4, Delts and Triceps.

Seated BB Press
135x10 155x5 185x5 205x2

Arnold Presses
25x10 45x10 50x5 55x5

Front Laterals w/Plate
45x10/10/10

DB Side Laterals
25x10/10/10/10

DB Prone Laterals
20x8/8

Close Grip Press
135x10 225x10 275x5 315x5

Cable Press Downs
100x10/10/10/10

Resistance Band "Kick Outs"
40/40

PWO - XTend, Whey and Food (Fish and Spinach)

All in all a great training session. Ran out of time and had to omit two lifts, tris still feel plenty worked though.

 

[Turk1976]

strong work, how do you like the transition to more rep work?

 

[jgasper]

strong work, how do you like the transition to more rep work?

Thanks Bud! The joint stiffness has eased up a lot and progress is going well. So, all in all the rep thing is working well and giving me the rest that I needed from the abuse...lol

 

[Turk1976]

Have you tried fish oil? Never thought it made much of a difference until I stopped taking it

 

[jgasper]

Just recently started, 3X a day.

 

[jgasper]

WK5, Chest & Biceps.

Bench - Warm Ups
135x15 225x10 315x5

Bench - Work Sets
245x5 270x5 290x5 315x5 *I know, way to light. Im working on something, consider it week 1.

Bench - Singles
365x1 385x1 405x1 425xMiss * I contribute the miss to my Grandmother's passing yesterday. Diet and sleep are a little off, not really feeling it today.

Incline Bench
135x10 225x10 315x1

DB Flat Bench
75x10/10/10

The following three lifts are done as Super Sets

Cable Hammers w/ Rope
100x10/10/10

Oly Bar Curls
85x10 95x10 105x10

DB Preachers
25x10/10/10

Oly Bar Curls - Burn Sets
25/25

Rotator Work

Outside Rotation
Bands x20/20

Horizontal Rotation
Bands x20/20

PWO - XTend, Whey and Food (Pizza, Wings and Sam Adams)

 

[Turk1976]

You got in a solid session under difficult circumstances. Great work

 

[jgasper]

You got in a solid session under difficult circumstances. Great work

Thanks Bro, training might be hit and miss this week.

 

[jgasper]

WK5, Quads & Hams.

Squats
135x10 240x5 330x5 420x5

Mach. Squats - Powertec
270x8 360x8 500x8

Leg Extensions
180x10 225x10 305x10 *Full pause at the bottom and at the top.

Box Squat - Burn Sets
225x20/20

RDLs
145x10 240x5 330x5 420x5

Summo RDLs
240x6/6/6/6

Leg Curls - Burn Sets
55x40

PWO - XTend, Whey and Food.

 

[Turk1976]

That's a lot leg work...I'm not sure I'd be able to walk after doing that much

 

[jgasper]

Believe me, my legs were cursing me all day....lol

 

[jgasper]

This last week has been a rough one on training; the death and services for my Grandmother, work and the Thanksgiving Holiday. I am hoping to get things back on track.

WK 6, Chest & Biceps.

Bench Warm Up
135x15 225x10 315x5

Bench Work Sets
245x5 270x5 290x5 315x5 335x5

Bench Singles
365x1 385x1 405x1/1/1

DB Bench
75x10/10/10

The following three lifts were Super Sets.

Cable Hammers
100x10/10/10

Oly Bar Curls
85x10 95x10 105x10

DB Preacher Curls
25x10/10/10

Oly Bar Curl Burn Sets
25/25

Rotator Cuff Work.

Outside Rotation
Bands x20/20

Horizontal Rotation
Bands x20/20

Supplements
K-Otic pre workout. XTend, Whey and food post workout. Test Charge.

 

[Turk1976]

really good bench volume, question about the warm ups though.

It looks like you warm up to 3 plates then drop down and work back up. Is that right? Is that for CNS stimulation/supercompensation (or whatever they call it)?

 

[jgasper]

Actually I been warming up like that for some time now. I would then go to my singles starting at 365 and go from there. I just recently add the five work sets, they are part of a 16 week 5x5 program. Here in a few weeks I think that work sets will be above my last warm up at 315. I thought the same thing when I looked at it on paper then I was like 'Oh Well.
There is some validity to the CNS load, Ill do all my warm ups and work sets then Ill feel like some burnouts. Ill end up doing a set or two of 225x20-25 and it will seem so light.

 

[jgasper]

I was on a power building routine that Steve had created. The reasoning for this was to give my body a break from the continuous pounding that my joints were taking. It has been six weeks now and I feel quiet well, so I am reverting back to my power routine with a few minor changes.


Wk1, Bench Rep Work.

Bench Warm Up
135x15/15 225x10/10

Bench Rep Work
315x10/10/10/10

Skull Crushers - Oly Bar
65x20 85x10 95x10 115x10

BB Rows
135x10 225x5/5/5/5

Lat Pull Downs - Spade Grip
100x10 125x10 150x10/10

Supplements; Test Charge, K-Otic and XTend.

PWO - Whey Shake, 3 Fillets of Tilapia and Green Beans.

 

[Turk1976]

Is your PL work Westside based?

 

[jgasper]

Hey Turk, yeah its Westside based. Instead of speed work I use rep work, I seem to respond better to this style.

 

[jgasper]

I know that it seems that all I do is bench, it's just my work schedule keeps me busy on some days and this is just the way it fell again this week. Ill get squats in tomorrow, I hope...lol


WK1, Max Bench.

Bench - Warm Up
135x15 225x10 315x5

Bench - 16wk Program, WK2
270x5 290x5 315x5 335x5 360x5 PR

Bench - Singles
385x1 405x1 410x1 415x1 420x1 425x1

CGB
225x10 275x8 315x5 325x1 335x1 345x1 355x1

Cable Press Downs - Rope
50x15/15/15/15/15 Burn Sets

Yate's Rows
135x10 185x10 225x10 275x10 315x10

Lat Pull Downs - Wide Bar
100x15/15/15/15/15 Burn Sets

Supplements; Test Charge, Xtend, Jacked and Whey.
PWO - Whey and Food (Chicken Breast, Green Beans and Smithwicks Irish Ale. Nom Nom!)

 

[jgasper]

WK2, Squats & Core. Finally!

Box Squats
135x10 225x10 315x5 405x5/5

Squats
135x5 225x5 315x5 *Legs are F'ing pumped!

RDLs
135x10 245x5 335x5 425x5 PR

Leg Curls
90x15 135x10 180x8

The following were super setted.

Decline Crunches
10/10

Leg Raises
10/10

Side Bends - 45# Plate
10/10

Trunk Twists - w/ Standard Bar
25/25

Hypers
15/15

Supplements; Test Charge, XTend, Whey and Jacked.

PWO - Whey, Tilapia and Broccoli.

 

[jgasper]

WK2, TCBF#1 (Traps,Calves,Biceps and Forearms)

BB Shrugs
135x20 225x15 315x10 405x5 500x3

Upright Rows
45lb. Plate x15/15/15/15/15

Neck Harness Extensions
25x15/15

Seated Calves
120x15/15/15

The following four lifts were super setted.

BB Curls
95x10/10/10

Cable Hammers
75x10/10/10

DB Curls
25x10/10/10

Oly Bar Curls
20/20/20

BB Wrists Curls
Oly Bar x25/25/25

Wrists Roller
3 sets @ 10lbs. (down and up = 1 set)

Nothing big, but effective.

 

[jgasper]

WK2, Rep Bench.

Bench Warm Up
135x15/15 225x10/10

Bench - Rep Work
315x10/10/10/10

Oly Bar Skull Crushers
75x10 95x10 105x10 125x10

BB Rows
135x10 225x5/5/5

Lat Pull Downs w/ a Rope
100x10/10/10/10

Supplements; Test Charge, XTend, Jacked and Whey.

PWO - Whey and Chicken Boobs.

 

[Turk1976]

Nice PR on RDLs and that's a **** ton of volume on your RE day (which is the point I suppose)

 

[jgasper]

Thanks Turk!

WK2, Delts.

BB Press
Bar x20 135x10 155x10 175x5 195x3 205x2 225x1 PR

45lb. Plate Front Laterals
10/10/10/10

DB Laterals
25x10/10/10

DB Prone Laterals
25x10/10/10

Supplements; Test Charge, XTend and Whey.

PWO - Whey and Fish.

 

[jgasper]

WK2, Deads & Core.

Rack Pulls
135x10 225x5 315x5 405x5 495x1 585x1

Summos RDLs
315x8/8/8/8/8/8

Leg Curls - Burn Sets
90x20/20

The following moves were Super Setted.

Decline Crunches
10/10

Leg Raises
10/10

Side Bends w/ 45lb. Plate
10/10

Trunk Twists w/ Standard Bar
25/25

Hypers
15/15

Supplements; Test Charge, Jacked and XTend.
PWO - 2 Bowls of chili, mmmmm.

 

[jgasper]

WK2, TCBF #2.

DB Shrugs
105x10/10/10/10/10

Upright Rows - w/ Oly Bar
135x8/8/8/8/8

Neck Harness
25x15/15

Standing Calves
180x15/15/15

The following four lifts were Super Setted.

BB Curls
100x10/10/10

Cable Hammers
75x10/10/10

DB Curls
35x10/10/10

Oly Bar Burn Outs
20/20/20

Reverse BB Curls
Oly Bar x15/15/15

Wrist Curls
Bands x15/20/20

Supplements; Test Charge, XTend and Whey. ~No Pre WO supps, all out.
PWO - Whey and Food.

 

[jgasper]

WK3, Max Bench.

Bench Warm Up
135x15 225x10 315x5

Bench -16WK Program, WK3
245x5 270x5 290x5 315x5 335x5

Bench Singles
405x1 415x1 425x1

CGB
225x10 275x8 315x5 335x1 355x1

Cable Press Downs w/ Rope
50x15/15/15/15/15

Yates Rows
165x10 225x10 315x10

Lat Pull Downs - Wide Bar
100x10/10/10

Supplements; Test Charge, XTend and Whey.
PWO - Whey

 

[jgasper]

WK3, Squats & Core.

Summo Box Squats
135x10 225x10 315x10 405x5/5

Squats - Full ROM
135x5 225x5 315x5

RDLs
135x10 245x5 335x5 425x5

Leg Curls
90x20/20

The following moves were Super Setted.

Decline Crunches
10/10

Leg Raises
10/10

Side Bends w/ a 45lb. Plate
10/10

Trunk Twists w/ a Standard Bar
25/25

Hypers
15/15

Supplements; Test Charge, XTend and Whey.
PWO - Whey & Food.

 

[jgasper]

WK3, Rep Bench.

Rep Bench
225x25 225x25 225x17 225x15 225x10/10 -For a total of 102 reps! Not my normal rep routine, had to switch it up a little.

Oly Bar Skull Crushers
135x8/8/8/8

BB Rows
225x5/5/5/5

Lat Pull Downs w/ a Rope
100x10/10/10/10

Supplements; Test Charge, XTend and Whey.
PWO - Food.

 

[jgasper]

Wk4, Max Bench.

Bench - Warm Up
225x5/5 315x5/5

Bench - 16WK Program, WK4
270x5 290x5 315x5 335x5 360x5 *Will repeat this week next week, didn't feel as strong as I think I should have.

Bench Singles
405x1/1/1 Kept it at 405 due to fatigue feeling.

Cable Press Downs w/ Rope
50x15/15/15/15/15

Cable Pull Downs to Chest w/ Rope
100x10/10/10/10/10

Supplements; Test Charge, XTend and Whey.

PWO - Food

 

[jgasper]

WK4, Squats & Core.

Okay, I have revamped my SQ/DL training. Training days have remained the same, I just gave them some progressive structure instead of just going through the motions.
I low-balled my 1RM so that I can focus on my form/technique and to ensure that all my connective tissue is in for the long run. I would rather have a long series of progressing lifts than a few PR lifts and then two weeks of rehabbing a strain or even worse a tear.
Now I must remain patient, lift strong, lift consistent and smash some PRs (in the near future)!!
Thanks for following. G

Squat Warm Up
135x5/5/5

Squats - 16WK Program, WK1
225x5/5/5/5/5

Leg Extensions
90x20/20

Summo RDLs
225x5/5/5/5/5

Leg Curls
90x20/20

Super Sets

Decline Crunches
10/10

Bench Leg Raises
10/10

Side Bends w/ 45lb Plate
10/10

Trunk Twists w/ Standard Bar
25/25

Hypers
15/15

Supplements; Test Charge & XTend

PWO - food

 

[jgasper]

WK4, Rep Bench.

Bench Warm Up
135x15/15 225x10/10

Rep Bench
315x10/10/7/7 *Last two set I began to experience a little delt pain so I scaled back the reps.

JM Press
135x10/10/10/10/10 * First time doing these in some time, hit the Tris in a "new" way. Feels pretty good.

BB Rows
225x5/5/5/5/5

Lat Pull Downs w/ Rope
100x10/10/10/10/10

Supplements; Test Charge & XTend.

PWO - Food.

 

[jgasper]

WK 4, Deads & Core.

Rack Pulls, Just above the knee - WK1
135x15 225x10 315x5 405x1 495x1 585x1 635x1 655x1 705x1 755x1 and 805x1

Summo RDLs
315x10/10/10

Leg Curls
90x20/20

Giant Sets

Decline Crunches
10/10

Leg Raises
10/10

Side Bends w/ Plate
10/10

Trunk Twists
25/25

Hypers
15/15

Supplements; Test Charge, Xtend & Whey.

PWO - Food

 

[jgasper]

WK5, Max Bench.

Bench Warm Up
135x15/15 225x10

Bench 16WK Program, WK5
290x5 315x5 335x5 360x5 380x4/2 *Didn't get the five consecutive reps as intended for the 380, but I'll take the 4/2.

Reverse Band Bench - Got my new toys today, Resistance Bands!
405x10 455x3 505x2 405x5/5/5 (Wide Grip) 405x5/5/5 (Close Grip)

Reverse Grip Reverse Band Bench - Goofing Off
135x10 225x10 315x10 405x5

Lat Pull Downs w/ Rope
100x5/5/5/5/5

Supplements; Whey & XTend.

PWO - Whey & Casein.

 

[jgasper]

WK5, Squats & Core.

Squats - Warm Up
135x5/5/5

Squats - 16WK Program, WK2
245x5/5(Summo) 245x5/5(Medium) 245x5(Narrow) *Finally achieved ATG(Hams on Calves). I have been reevaluating my technique by dropping the weight and focusing on my form. The weight load is light at the moment and will progress higher.

Leg Extensions
90x20/20

Summo RDLs
315x10/10/10

Leg Curls
90x20/20

Giant Sets

Decline Crunches
10/10/10

Leg Raises
10/10/10

Side Bends w/ 45lb Plate
10/10/10

Trunk Twists w/ Standard Bar
25/25/25

Hypers
10/10/10

Supplements; XTend.

 

[jgasper]

WK5, Traps,Calves,Biceps and Forearms #1 (Make Up for Monday) & Rep Bench.

4AM Session "A"

BB Shrugs
135x15 225x10 315x10 405x5/5 135x30-Burn Set

Upright Rows - w/ two #2 Super Mini Bands
15/15/15/15/15 - Nice burn through out the entire ROM.

Seated Calves
120x15/15/15

Super Sets

Oly Bar Curls
90x10/10/10

Cable Hammers
75x10/10/10

One-arm Preachers w/ 1 #2 Super Mini Band
12/12/12

Oly Bar Burn Outs
20/20/20

6PM Session "B"

Bench Warm Up
135x10/15 225x10/10

Rep Bench
315x10/10/10/10

Super Sets

JM Press
135x10/10/10/10/10

Overhead Extensions w/ One #3 Small Band
10/10/10/10/10

Yate's Rows
135x10 225x5 315x5/5/5

Lat Pull Down's w/ Wide Bar
100x15 150x10 175x5 200x5 225x5

Supplements; XTend

PWO - Whey and a Carb Source.

 

[jgasper]

WK5, Delts. (Last Night 12/29/10)

Quick and easy.

Seated BB Press - Warm Up
Bar x15 90x10 110x10

Seated BB Press
135x5 155x5 175x3 205x1 135x5/5/5/5 *Shoulder was doing a lot of "grinding" so I didn't really push it.

45lb Plate Front Laterals
10/10/10/10/10

Side Laterals w/ #1 Mini Band
10/10/15

Prone Laterals w/ #1 Mini Band
10/10/10 *These were odd, may go back to DBs.

PWO - Whey and XTend.

 

[jgasper]

WK5, Deads & Core.

Deads - Warm Ups
135x10 225x10

Deads - WK2 of 16WK Program
300x1/1/1/1/1/1 * I know it seems overly simple and it was very easy, but it is the first progressive Deads and Squat program that I have been on. The weights will continue to go up through out the program.

Arched-Back Good Mornings
135x10 225x5 315x5/5/5

Leg Curls
100x20/20

Giant Set

Decline Crunches
10/10

Leg Raises
10/10

Side Bends w/ 45lb Plate
10/10

Trunk Twists w/ a Standard Bar
25/25

Hypers
10/10

Supplements; XTend, Pump Fixx and Whey.

 

[jgasper]

(01/01/2011's Workout.)

WK6, Max Bench.

Bench Warm Up
135x15/15 225x10

Bench - WK6 of 16
270x5 290x5 315x5 335x5 360x5

Reverse Band Bench w/ #4 Med Band
315x5/5/5 (Close Grip) 405x5/5/5 (Wide Grip)

Reverse Grip Bench w/ #4 Med Band
315x5/5/5/5/5

Misc. Tricep Work w/ Bands - Burn Sets

Lat Pull Downs w/ a Wide Bar
150x10/10/10/10/10

Supplements; Pump Fixx & XTend.

PWO - Food & Whey.

 

[jgasper]

(Jan. 2 2011)

WK6, Squats & Core.

Squats Warm Up
135x5 225x5

Squats - WK3 of 16
265x5s 265x5s 265x5m 265x5m 265x5n

Leg Extensions
100x20/20

RDLs
135x10 225x5 315x5 405x5 425x5

Leg Curls
100x20/20

Giant Sets

Decline Crunches
10/10

Leg Raises
10/10

Side Bends w/ 45lb Plate
10/10

Trunk Twists w/ Standard Bar
25/25

Hypers
10/10

Supplements; Whey, XTend & Pump Fixx.

PWO - Food

 

[jgasper]

WK6, 4am Rep Bench.

Bench Warm Up
135x15/15

Rep Bench
225x15/15/15/15/15 *Gave the joints a break today and lightened it up a bit.

#3 Small Band Overhead Extensions
15/15/15/15/15

CGB
225x5 250x5 270x5 290x5 315x5

Lat Pull Downs - Wide
150x5/5/5/5/5

BB Rows
225x5/5/5/5/5

Supplements; KOtic, XTend & Whey.
PWO - 95gr of Carbs, ten minutes later 66gr Whey.

 

[jgasper]

WK7, Max Bench.

Been off for three days due to illness. Back today with a little post sick weakness.

Warm Up
225x5/5/5/5/5

Bench
290x5 315x5 335x5 360x5 380x5

CGB
135x20 225x10 315x5

Reverse Band Press w/ Lg Band
315x10 405x5 455x1 505x1

Reverse Grip Press w/ Lg Band
405x3/3 *Burnt out at this point.

Misc. Band Tricep Work

Super Sets

Lat Pull Downs
150x5/5/5/5

BB Rows
225x5/5/5/5

Supplements; Pump Fixx & XTend.

PWO - Regular Cottage Cheese & Pineapple.

 

[jgasper]

WK7, Rep Bench.

Bench Warm Up
135x15/15

Rep Bench
225x20/20/20/20

Skull Crushers w/ #2 Super Mini Bands
15/15/15/15

Yate's Rows
135x15 135x15 225x10 315x5

Lat Pull Downs - Wide
150x5/5/5/5

Supplements; KOtic & Whey.

PWO - 100gr of Carbs (liquid form), 10 min later 66 grams of Whey then a Chicken breast.

 

[jgasper]

WK7, Deads

Rack Pulls #3 - Just Below the Knee. WK3 of 16.
135x10 225x5 315x5 405x1 495x1 585x1

Summo RDLs
135x10 225x8 315x5 405x3

Leg Curls
100x20/20

Decline Crunches
15/15

Leg Raises
10/10

Side Bends w/ 45lb Plate
10/10

Trunk Twists w/ Standard Bar
35/35

Hypers
10/10

 

[jgasper]

WK8, Max Bench.

Had a little shoulder pain and I also hit a wall tonight at 380. I would like to associate it with diet, but I think it was just a bad day. Ill continue at "WK8 of 16" on the bench program until I compete it in its entirety.

Bench Warm Up
135x15/15 225x10/10

Bench, WK8 of 16
315x5 335x5 360x5 380x3/1/1 405x1

Reverse Band Bench w/ #4 Band (Med), Close Grip
315x10 365x5 405x3 425x2 425x2 405x3 405x2 315x5 225x10

Reverse Band Skull Crushers
225x5/5/5/5/5

BB Rows
225x8/8/8

Lat Pull Downs w/ Rope
150x5/5/5

 

[jgasper]

Just tweaking training a bit, no Big changes.

WK1, Rep Bench. ~Jan. 18th~

Bench - Warm Up
135x15/15 225x10

Bench
315x10 352x8 335x6

Wide Grip Bench
225x10/10/10 *Hands to the rack. Kept light due to the stress on the shoulders.

Close Grip Bench
225x10 275x10 315x5

Seated DB Press
55x8/8/8/8

Front Laterals w/ 45lb Plate
8/8/8/8

Prone Laterals w/ #1 Mini Band
10/10/10/10

Reverse Band Skull Crushers w/ #4 Med Band
225x8/8/8/8

 

[jgasper]

WK1, Deads(WK4 of 16)

Deads Warm Up
135x5 225x5 315x5

Deads - WK4 of 16
335x1/1/1/1/1/1 *Super easy and light, but Ill stick to the program. Form is looking good.

Squats Warm Up
135x10 135x10 *Had wrists resting over the collars (easier on my shoulders) and I was coming up when I misjudged my distance and smashed my L wrist between the bar and squat rack. Lots of pain.

Squats - Light
225x5/5/5/5

BB Shrugs
225x15 315x10 405x10 495x10 550x5 600x4

~Stopped work out due to wrist pain, will attempt to finish tomorrow.