Press
5 x 45, 75
4 x 90
3 x 105
2 x 120
1 x 135
8, 6+1, 3+1 x 105
TBDL
5 x 205, 245
3 x 8 x 285
Cable Row (wide grip)
3 x 12 x 105
The press sets were a disappointment. The obvious conclusion is that I was insufficiently rested, but I had 2-3 minutes between those sets. So, the next conclusion is that my conditioning is bad, which I knew. (I wonder also if the muscle composition in the prime movers–front delts, triceps–is more fast twitch than in some of my other lifts?) The deadlifts were easy, and the rows were difficult: I moved to a wide grip and tried to pull higher on my sternum than I have been.
Bench
5 x 110
4 x 130
3 x 150
2 x 170
1 x 190
1 x 205 (new PR)
8, 7, 5 x 150
Chin up
5 x BW
4 x BW + 5
3 x BW + 10
2 x BW + 15
3 x BW + 20
2 x BW + 25
5, 5, 3 x BW
Squat
5 x 170
4 x 200
3 x 230
2 x 260
1 x 290
3 x 8 x 230
I slept badly–4-5 fitful hours–so I didn’t expect too much of this session. But I’m stubborn, so I pushed a bit and got some results I’m happy with. BW is just over 195, so the top triple and double on the chins tie my PRs in absolute terms, though they fall short in terms of weight added. We’ll try to improve that soon.
DB Clean+Press (2h)
5 x 30
4 x 50
3 x 70
2 x 90
1 x 110
1H DB Clean+PPress
1 x 65, 75
3 x 1 x 85
DB Incl Bench
3 x 5 x 130
Front Squat
5 x 85, 115, 145
3 x 5 x 170
Squat
20 x 170 (new PR)
Plate Raise
3 x 10 x 25
Hanging Hollow Body
2 x 20 s.
I redid the incline bench at 130 because I don’t think I had the angle as high as I wanted it the last time around. This time was tougher. I’ll try to increase the weights next time, but if that’s a no-go, then I’ll add reps. Or something.
Bench
5 x 95
4 x 115
3 x 135
2 x 155
1 x 175
1 x 195
2 x 0 x 210
Squat
5 x 135
4 x 175
3 x 205
2 x 235
1 x 265
1 x 295
1 x 325 (new PR)
walkouts (no attempt) x 345, 335
Deadlift
5 x 135
3 x 225
2 x 275
1 x 315
1 x 355
1 x 380
1 x 405 (new PR)
I decided to do a mock meet in the gym today. I wanted to test, and I wanted to see what I could put up as a one day total for the big three. (I started with bench because I’m I couldn’t get a rack.) I counted 195, 295, and 355 as my openers. The bench was a disappointment; 210 would have been a 5 lb. PR, and I stuck with the meet theme on not backing off the weight. I bent that theme a little with the squat, walking out 345 and then 335, but re-racking both because they did not feel doable. Finally, I took a conservative approach with the deadlift, opening easy, securing a 900 total with the second, and hitting a 5 lb. PR with the third attempt.