T-Bone Strength 03/08/12

Back and Rear Delt Assistance

Barbell Shrugs
135x20 (2 sets)
225x15
315x10
405x8
495x4
315x20

Barbell Rows
225x5 (3 sets)
275x5 (2 sets)

Hammer Strength Rows
2 plates per sidex10
3 plates per sidex10
4 plates per sidex10
5 platee per sidex10

DB Rows
110x15 (2 sets)

Rear Delt Machine Thingy
3 sets of 15

Pulldowns
3 sets of 10

Bicep Curls
2 sets to failure

Abs n Calves

Lots of volume I know, but, I'm getting my swag back! Have to continue to make steady progress and not rush things, but, damn I feel great. I've decided every time I train I'm going to train my abs and calves. Cuz having strong abs and calves is cool!

On a serious note, one thing I need to do is continue to rebuild the shelf that is my back. I lost some mass in my upper back and rear delts on my layoff and I need to regain that size and strength to get my 700 bench. Also I'm going to do some lockout work tomorrow, take a little deload, and then go on a all out band cycle for 4 weeks. Lets see what happens! Training is fun again! Will pick a meet soon.