{365} Days A Path towards Elite Powerlifting

Day 218

DIET

Average.

EXERCISES

Hardcore workout... Started with GM + GG + PW. Had about 100 OZ of water intra-workout because I was completely beat.

Please help me with my front squats and zercher squats. The front squats lift bruises ALL over my shoulder area and the zercher squat pinched the HELL out of my skin. Also I did DEAD LIFTS again for the first time near the end. PLEASE help me improve these. I am having a HUGE amount of trouble with them.

1. Front Squats - 3 Sets, 7 Reps per Set, 85/95/115 Pounds [HELP - Look at video, need advice, HURTS my shoulders and bones... Left LOTS of bruises... When I went 135... It slipped due to the pain into a Zercher Squat position. Tried two positions... First position killed my wrist.]
   
2. Zercher Squats - 1 Sets, 7 Reps per Set, 135 Pounds [The pain is UNBEARABLE on my arm... Look at picture below... Left a HUGE pinched mark... I can't believe I pushed through 7 reps]
   
3. Back Squats - 6 Sets, 7 Reps per Set, 135/155/185/185/185/185 Pounds
4. Dead Lifts - 4 Sets, 7 Reps per Set, 135 Pounds [Please help me with these... First time trying in a month]
   
5. Standing Calf Raises -4 Sets, 15/10/10/10 Reps per Set, 135 Pounds

Here is a picture of my arm from the Zercher Squats and pictures of my legs. First time taking pictures of them. They used to be just solid blobs of fat. I'm glad to see "some" definition now.

EXTRA ACTIVITIES

Nothing physical.

PICTURE OF THE DAY

COMMENTS

Chill day. Nothing hopping.

Day 217

DIET

Ate fairly well today.

EXERCISES

Back on GG + GM + PW

100 Pounds x 49

Upper Body 2

1. Flat BB - 7 Sets, 49/7/7/6/4/7/7 Reps per Set, 100/135/185/185/185/165/165 Pounds
2. Standing MP - 4 Sets, 7/5/5/4 Reps per Set, 45/95/95/95 Pounds
3. Pull Ups - 4 Sets, 5 Reps per Set
4. Overhead Triceps - 2 Sets, 5/7 Reps per Set, 50 Pounds
5. Upright Rows - 3 Sets, 7 Reps per Set, 85 Pounds
6. Laterals - 3 Sets, 7 Reps per Set, 20 Pounds
7. BB Curls - 2 Sets, 7/6 Reps per Set, 85 Pounds
8. Elastic Band
9. Stretching

EXTRA ACTIVITIES

Nothing physical.

PICTURE OF THE DAY

COMMENTS

Pretty tame day.