Continuing with my undulating periodization plan I am switching from 5 sets of 6 reps(last week) to 3 sets of 9 reps. This does not include warm ups.

Flat Bench
205x9, 205x9, 205x9
Total Load 5,535 lbs

BOR
150x9, 150x9, 150x9
Total Load 4,050 lbs

Front Squats
135x9, 135x9, 135x9 (Found my grip and bar placement)
Total Load 3,645 lbs

Weighted Hypers
Bdy+25x9, Bdy+25x9, Bdy+25x9

Weighted Decline Sit ups
Bdy+35x9 for 4 sets


Work Out Time 50 mins.

Starting to really get the hang of the front squats. I look to pack on some weight in the coming weeks.

Gym was not to crowded with the newbees. A couple of pencil necks working some form of curls right behind while I was doing BOR was a little humerous. Other than that a few new nice smiles from the newer ladies never hurts.

Lower back continues to improve. I am very glad I decided to work through this.

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