Tuesday Bench Deload and Assistance Day

Raw Bench Press (De-load)
45 x 10; 135 x 10; 225 x 10
275 x 8
315 x 2

Incline DB Press
3 sets x 75's x 12 reps

DB Pullovers
3 sets x 110 x 8 reps

1 Arm DB Rows
5 sets x 150 x 3 reps

DB Shrugs
3 sets x 75's x 15 reps

Vogelpohl Pulldowns
4 sets x 100 x 15 reps

Incline DB Tate Press
3 sets x 50's x 8 reps

Cable Pressdowns
2 sets x 150 x 20 reps

Another deload day with a lot of volume work.  I trained alone today and moved at a very fast pace.  I weighed in at 306 lbs, 8 ozs today before training.  At this point I am trying to maintain that 307 mark, but it seems I'm gonna have to crank up the calories to do this.  I feel like my body has moved in to a fat burning phase, which I am happy about but at the same time I do not want to lose any strength.  I credit zinc for the change, I doubled my daily intake of zinc, and since then the body fat has been falling off.

On another note, a year ago when I first went to Eastside I was referred to as quad dominant, and told I needed to get my hamstrings, glutes, and lower back stronger.  I put plenty of emphasis on doing this over the past year, and I haven't been referred to as quad dominant in some time.  Recently my hamstrings were described as one of my strong muscle groups.  Now I must turn my focus to my upper back, I know my upper back is strong, but it is time to get it stronger.  Here is why I am doing upper back movements three times a week.  I haven't done DB rows in a long time, so I am giving them priority for around 3 weeks, then I will be mixing in barbell and t-bar movements as well.  Hey, I gotta figure as weak points become strong points, other points will need bringing up.