Edit: was in a hurry and didn’t get a chance to log some notes:
285 took a lot outta me, don’t know if id have hit a third set with good pauses so I did singles. All of em were super smooth. Close grip was also way smoother than last week. Creeping the volume up on accessory work again, work capacity is coming along nicely
Deads felt light, but i was so short on food and sleep thats about all i got done. Im not sure how 495 woulda felt but im fairly sure i woulda got it today. I dont wanna grind any deads til the meet so i held off. Slacked on acessory work cuz its lunch and then nap time, i think ive gotten maybe 6 hours of sleep in the last two nights combined.
Lying leg curls superset with light leg ext
4 sets of 12 each
SL leg press
5 sets of 8 reps each leg
Superset with calf raises
5x20
Instead of cardio today, i sat my fat ass in the hot tub. I thought it was a solid trade.
Lower back was more than a little tight, but weights moved okay. 435 was slow but not a grind, and i went deeper than i needed to cuz i overcompensated after cutting the previous rep high. Puked after that last set of leg press, that was a killer.
I was good for more, but i prefer frequency over crazy volume lately so i shut it down. If i continue to feel good i will slowly up the volume, but i dont want to sacrifice the frequency to do so. Solid day overall.
BB curls (in the squat rack!)
45x10x2
55x8
65x8
75x8
85x8
95x8
105x4
EZ bar preacher curls
65x8x4
Seated decline hammer curls
20s x 15 each x 5 sets
Ab circuit:
A: machine crunches x 20
B: rotary torso machine x 10 each way
C: ab wheel rollouts x 6
4 rounds (wanted more but i was cramping)
8 min stairmaster intervals
22 min incline walk
Curls in the squat rack, abs, and cardio. I feel like a douche haha. No one was here though, and kinda justna dick around day so whatever. I could benefit from more bicep work, and ive been slacking on my abs, but interestingly enough, that break seemed tombe what they needed. My core feels a lot more resilient overall.
5-2-1 tempo push ups to failure x 3 sets (15, 10, and 6 or so)
I believe 355 matches a paused PR, and i got it through a back cramp. Wasnt a fast rep but it wasnt really a grind either. I think any heavier and im ‘testing’ rather than building strength. Im likin the pause work, and im likin the extra singles. I think after the meet im gonna try pushing those even harder and try to destroy myself.
The lifting itself was okay, but i just feel like garbage today. I think i farted once per rep all day, and i did a couple hundred reps.
Edit: should note, my lats are sore as shit from umm, benchin i guess. Thats why today was just some quick volume for lats and rower work to get some blood to em.
Squats were rough, both sets at 385 were grinders on the last rep. 405 didn’t feel great so no more singles. 225 for sets of 10 felt like cardio. Yuck.
Skullcrushers, football bar
75x15
85x15
95x15
105x15
Tricep cable rope pushdowns x a million
First bench rep ive missed in over half a year, and just barely missed. 345 felt so awesome, im not sure how 365 didnt go up. Oh well, im good for it.
My math may be off on the rope pushdowns, what i did was go dowm the entire stack with a set of 15 at each weight, then back up. Something like 30 sets in 20 minutes. If you want to be bored and have a tricep pump, do this.
Edit: forgot to specify, goin back up the stack on ropes was sets of 10. 425 total reps.
First time in my 26 years i had to run to the shitter unsure i was gonna make it on time. And it happened inbetween deadlift sets. Again, felt pretty crappy today but the lifts themselves felt fine. Ill say again, this low 4s range for 3-5 reps just feels like a sweet spot for good work sets. But, after those two sets of 5… Near disaster haha.
Total score = 80/100 (only count 20 on any one movement). Super Man!
Bench, its NFL combine time so i thought id squeeze a rep out in there. Turns out 225 is also bodyweight and that article came out, so i gave it a run. 20 felt too easy so i popped off another couple, realized i wasnt gonna break my old PR of 29 and stopped a rep or in the tank. Chins, my PR is 20 but i rushed into it, worried about the time ( finished in 15 min). Ohp was cake. I am crap at curling. I still hate dips but they were easy.
Chest sup tbar rows close under
2p x 5
2.5p x 5
3p x 5
3.5p x 5
Pull ups
BW x 5
+15x5
+30x5
+45x5
Lat pull downs
5 sets of 10
25 min incline walk
I wanted to do 5s for my DL reps, but i lost my chalk. Every set was outmof my palm and into my fingers, but the pulls themselves went well. 485 felt a little heavier than my opener should be i think.
First rep at 365, I dunno what happened, bar dipped a bit at lockout, thats never happened to me once. I think my upper back is spasming or something. Second rep was crazy smooth.
Strict OHP feet together
135x5
155x5
170x5
185x3
200x3
215x2 (lost balance on both reps bad)
225x1
Bench against bands
Worked up in speed triples from 135 to 225 in 15 or 20 sets. All very fast until 215. 16 minutes.
10x10 face pulls superset with 10x10n tricep push downs, no rest
22 min treadmill moderate intensity
215 on OHP was intended to be a 5/3/1 style rep out but I was flopping around like an asshole. Still pressed through two reps which is still fair I guess, and then decided I didn’t wanna putz with reps anymore and popped off 225. Went nice and easy.