Bench
65% 87.5 1 5
75% 102.5 1 5
85% 115 1 5+ (11 reps)
65% 87.5 5 5
Front Squat
65% 65 1 5
75% 75 1 5
85% 85 1 5+ (20 reps)
65% 65 5 5
Assistance
Pushups: - 3x25,20,5 (Goal: 100 reps - 75-90 sec rest)
DB rows: ~30 lbs - 2x20,1x10 (Goal: 50 reps - 90 sec rest)
Leg/hip/toe raises: 2x30 (Goal: 60 reps - 1 min rest)
Notes:
- Felt sleepy, sluggish and shoulders felt off. Been eating more, gaining weight but had trouble staying asleep past two nights. Averaged 3-4 hours sleep each night.
This is what I’m attributing my poor bench to. Not having trouble falling asleep…issue is staying asleep. I’ll often just wake up a bit after 4 am and can’t fall back to sleep. I have episodes like this about once a month where I go through cycles of about 2-3 days not being able to sleep well. I average closer to 5-6 hours sleep though. It’s rare for me to get 7+ hours. Sleep issues is something that runs in my family…my mom is the same as me…I think it’s genetics. - I think cardio helps me sleep better so won’t skip next time.
- I replaced curls with DB rows.