05/03/25
Weight 243.3
Deadlift/Back
Pause Conventional Deadlifts
135x10
225x5
315x3
405x1
455x5x3
Bent-over Barbell Rows
315x8x3
Barbell Shrugs
405x10x3
Lat Pull-downs MAG Close Grip
230x10x2
230x8
Straight Arm Pullover
165x12
150x12
150x10
Face Pulls
110x15x3
Ab Crunch Machine FM
70x10x2
Had a decent day today. Lowered weights on everything and concentrated on speed for deadlifts with the pause in place. Nice and explosive half sec reps after the pause. This should really strengthen the lower back and get it ready for next month for the peaking cycle IMO. Will also increase strength as speed is half the equation. Will hopefully be able to increase paused speed deads 10 lbs each week until we start the peaking cycle in June. Will most likely do the same with squats and just do pause deads, pause squats, and pause incline benches for the main compound lifts. We will also be adding in close grip bench on arm/delt day and RDL on squat day. Hopefully I can recover each week on half the PED dosages and calorie deficit. OK everyone have a good weekend and get Strong AF!!!
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