Tuesday: Strength Plus

Warmed up with some a few DB snatches and some pull ups with stretching in between... also experimented with some power cleans at 60, 80 and 95lb just for form/testing -- weight seemed light and all were easy but I guess maybe I am catching bar a little too much with hands at top? I think I can still handle 135+ and will go for it and then some next time I have an explosive session.

1. Squats: 5 x 5 x 205 -- concentrated on form and it actually looked good... used the bar pad on work sets 3-5 but not for warm up sets or first 2 work sets. Probably could get a *little* lower, but I think I'm legit. Felt pretty good on these.

2. Overhead Press: 95 x 3, 125 x 1, 125 x 3, 95 x 7 -- was winging this. 125lb is more than I've done so just wanted to pop out maybe 2 or 3 x 1 but then on second lift was able to crank out 3 (with a tiny bit of help from the knees and a little sloppy on last maybe)... then was spent on that weight but was able to crank out more reps on 95 than I was used to.

3. Shoulders -- alternating (some of these):

• Low Cable Rear Raises (10 x 40, 8 x 50, 3 x 60, 8 x 50)
  
• DB lateral raises w/ circles (3 x 10 x 10 -- # of circles diminished tho)
• DB Y Press (3 x 10 x 10 -- maybe 12?)

4. Alternating:

• DB curls: 7 x 40, 5 x 40.... then did some more at lighter weights (35 and 30)
  
• Upright Rows 2 x 12 x 60
• finished with a bunch of limited/tight/whatever curls 25lb DBs and 60lb bar
  

5. Alternating/continuous super set (tris):

• Close-grip low bench press: 3 x 10 x 60
• French press: 3 x 7 x 60

6. One-arm DB Rows: 4 x 4 x 70

7. Shrugs (Akbars) to make up for weak upright rows (low weight and only 2 sets) -- 2 sets at 90 -- one at about 10 reps with some holds and the other less reps focusing on holds

8. Dips: 14, 8

Was doing a bunch of pull ups and stuff throughout work out -- towel grips mostly. Was kind of a monkey - sweat was great tho, workout was about a perfect hour and weighed in at 175 (if not slightly less)... can't say I'm unhappy.