Working hard to regain strength lost during deadlift focus and add new strength.  Rough day, but we moved some iron and it was better than our first bench day back, by miles.  I like the heavy negative concept to work on getting used to the heavier weight and improve my strength at the chest for pausing.  Here are the numbers, followed by the video, and there is info about D4, squat, afterwards:

Bench press—set intensity following wave protocol 44 x 25, 132 x 10, 176 x 5, 220 x 3, –begin pausing first rep
281 x 3, 297 x 2, 314 x 1, 286 x 3,
297 x 2, 314 x 1, 286 x 3, 303 x 2,
319 x miss
Heavy negative BP 341 x 10 seconds down, 9 seconds paused at chest
Close-grip BP 154 x 5, 198 x 5, 231 x 5, 281 x 4
Superset Tricep pushdowns 70 x 7, 90 x 7, 110 x 5 ½
Front lateral raises 20 x 8, 25 x 8, 20 x 8

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With regards to D4, squat day, I deleted some of the video and decided to just call it a loss. It was a rough workout to say the least. I decided to hit some waves and go for volume at various intensities to jar the system back into action. The session was performed on Sunday, 31 October 2010 and here are the numbers:

Squat—set intensity following wave protocol, volume 44 x 10, 132 x 8, 198 x 5, 264 x 3,
331 x 2, –added belt 374 x 2, –heavy, lot of work to do 264 x 3, 331 x 2,
385 x 1, 286 x 3, 352 x 2, 308 x 3,
374 x 3, 331 x 3

Needless to say, everything felt heavy. On Friday we will hit some walkouts and look to go back up to 420 for 4 reps, should that be an issue, I’ll hit doubles until I cry.

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