Thursday: Strength and Volume

1. Squat 5 x 5 x 200

2. DB presses: 9 x 45, 4 x 50, one arm push press 5/ea x 50, 9 x 35, 8 x 40.... something like that...

3. Arm volume workout variation I read a quick blurb on in Men's Health (lame, but worth a shot) -- roughly 8-rep weight; 1 rep, rest 5-10 sec, repeat 20 times:

• Barbell curl (85lb - outside grip) + 5 quick ones inside grip
  
• Tricep pull-down (130lb - outside grip) + 5 quick one inside grip
  

4. Simple pair, repeat 3x (borrowed this from Dan):

• One Arm DB Bench Press (45lb) - 5, 5, 5
• One Arm DB Row (45lb) - 5, 5, 5

Wanted 60lb but after other stuff, that weight was way heavy for me on the press (only tried left/weak hand)

QUICK DB swing finisher - was pressed for time: 2 x 10 x 70

GOOD Sweat -- squats got it goin'... them bitches getting heavy.

WEIGH IN: Just shy of 179lb... it's a goddamn christmas fuckin miracle

Next lift workout -- Squats plus explosive (power cleans, snatches, maybe push presses, etc)