135 x some
225x5
315x3
365x3
(425x2)x2
(465x2)x2
500x1
520x2 (PR)
(460x2)x3
Pulls felt so-so coming in, with a noticeable decrease in bar speed at 500. Wanted a triple with 520, but I didn’t attempt it because a double was all I had today. I definitely think that there’s some fatigue that has accumulated, and could probably triple it @9 if that was not the case. /cheaptalk We’ll see what I can do about that…still glad to hit all of the reps and get some type of PR in.
Pause Squat
prying w/ bar
135x8
225x5
(285x5)x2
Holy shit these were weaksauce. I wanted (315x5)x3, but that wasn’t happening. Not surpised.
DB Row
115x15
125x20 (continuous reps)
Doing these sans a leg up on the bench seems to allow me to rep it more smoothly.
Now that’s more like it! These were really solid today.
Worked up to 225 on pause squat, but I just didn’t have the strength for anything productive. Then I tried out some shrugs, but they felt stupid, so I ditched them, too. Did four sets of standing cable abs and fucked around with the heavy bag for a while.
prying w/ bar
135x8
225x5
275x3
315x2 (missed 3rd rep)
…quite possibly the worst squatting I’ve ever done. Literally. I did do a crapton of running two days ago in over an hour of evening ultimate frisbee and other shenanigans, but I still expected better than THAT. #ragequit
Front Squat
135x5
185x5
215x5
230x4 (racked it; started slipping)
Crap.
Conventional Deadlift
335x2
385x2
(425x2)x3
(405x2)x3
Crap.
Just wait high-bar; I’m going to shit all over you. Fucker.
Did some box jumps, working up to a few onto a 42 inch box mixed with a few blunders lol.\
Front Squat
prying w/ bar
45 x some
135x8
175x5
210x5
235x5
Better. Chalking up the bar definitely seems to help with keeping the bar from slipping.
Incline Bench
45 x some
135x8
170x3
(195x3)x5 (weight and volume PR)
Up another ten lbs from last week. Spotter touched on the third rep of the second set, but other than that it’s all good. Started to grind though…not sure if I should take a smaller jump or lower the volume.
prying w/ bar
45 x some
135x5
185x5
225x3 (paused)
250x3 (paused PR)
I was having a pinching pain in my right leg’s hip flexor region near the IT band, but I went on through it. Right now, crossing my right leg over the left or going down into a full squat hurts. I had this pain yesterday while playing Arkham Asylum all day, too lol. Feels kinda deep in there.
Zercher From Pins
225x5
315x5
(365x5)x3
I kept these substantially lighter because they weren’t feeling too hot.
So I decided to go low-bar for the first time in almost two months or so and pause them to give my hip flexor some type of break. This is the heaviest 275 ever felt and is pathetic, but it IS the first day back. Each set felt progressively better, too. It felt weird at first because I felt like I had nothing to make a shelf with. I decided to try and up the weight as well as eschew the pause to get some heavier reps in to feed my malnourished ego…never came up from out of the hole. Too soon. It will get way better soon.
Front Squat
135x5
175x5
210x5
Bleeding collarbone. These weren’t good.
Conventional Deadlift
315x3
365x3
(400x3)x5 (volume PR)
All strapless w/ hook grip. Felt very solid, so I got some work in. Very nice.
Cable Pull-through - 4x20
Incredibly paltry squatting as usual aside, at least my hip flexor didn’t really bug me while lifting. My right hamstring felt stupid for some reason, though.
5th rep slid down and turned into a borderline zercher again. GAH I FUK’N HATE IT WHEN THAT HAPPENS. Also, the hip flexor didn’t exactly fancy doing these, but it turned out feeling alright.
Incline Bench
45 x some
(135x5)x2
180x3
(200x3)x5 (weight and volume PR)
Up five lbs from last week. Spotter may have helped a little on the 3rd rep of the 3rd set, and perhaps a little bit of butt lift on the final rep of the final set, but other than that I got the reps in. Might try 205 for triples next week, but it’s getting heavy lol.