I hit some OHP the morning of thanksgiving to get a nice pump then smash some grub. The next day I was nice and bloated for some squats. I ate so much it was literally trying to come out my arse while squatting that morning. I almost shat myself but thank God it was only a toot that came out. Dodged a bullet there, eh?
OHP Workout
A. OHP
Bar weight x 20
95x10
135x10
155x5
175x5
190x5
205x7
B. Weighted Pull Ups
Body weight x 10
90lbs in plates x5x3 sets
Body weight x 10
C. Lateral Raises
4x15
D. Wide Grip Cable Rows (Heavy)
4x15
E. Dips
4x20
F. Curls
4x12
Squat Day
A. Squat
Bar weight x 10
135x10
225x8
315x5
365x5
405x3
435x3
475x2x3 Sets
B. Leg Extensions
6 sets, 6 reps with each leg back and forth until 6 sets are completed for each leg
C. Hip Abductor and Adductor SS
4x20