Three(!) to record.
Squats:
350 x 10
300 x 10, 10, 8
Saturday:
Overhead press:
170 x 3
195 x 3
220 x 3
155 x 10, 10, 10, 5, 5
Unilateral pulldowns:
Entire stack x 5, 5, 5, 5, 5
Supinated bench pulldown:
Entire stack x 20
Skullcrushers + curls
Monday:
Bench press:
290 x 6
Incline bench:
167 x 10, 9, 7
> Short rest times due to time constraints.
Kroc rows:
145 x 20, 15, 15
Squat:
287 x 3
327 x 3
367 x 8
Safety bar squats:
305 x 10, 10
Hamstring curls:
Entire stack on machine x 15
Bodyweight squats: 50
50 lb kettlebell swings: 30
Reverse crunches and RKC planks
I almost puked.
Couldn't deadlift over 385 on Saturday so I just did some maintenance SSB squats 320 x 3 x 5 and fooled around with 315 on the bar, doing a set for 10 at the end. I'd injured my back during the deload a week prior and even though I was better I mentally could not get the bar off the ground any heavier than that. I'd never felt anything like it. I'd give half an effort before my body would just refuse to exert anymore. I'm not worried though. Deadlifting during the deload felt incredible, I just need to get my back healthy enough again. Even crunches at the end were a little hard.
Today:
Swiss bar bench press:
210 x 5
240 x 5
275 x 7
> I just realized today that with the width I'm using this is a close-grip bench press. I was hoping for 8. My pec tendon hurt on 210 but felt better the last two sets. I believe it's holding me back. My plan is to get rid of chin-ups and pull-ups and see if anything improves. If not, I'll roll in incline press for 5/3/1 and see how that feels at max effort (and if it's even feasible setting up in a power rack).
Incline bench press:
165 x 5 x 10
> Not a breeze but I don't seem to fatigue with this exercise. By the second set I have to make an effort but then that difficulty level stays consistent until the last set.
Kroc rows:
140 x 23, 21
140 x 15, 15
Supine supinated cable rows:
? x 10, 10, 20 (bilateral)
A set of cable curls
Had a deload I didn't record.
Press:
160 x 5
180 x 5
205 x 6
> Misgrooved on rep 3 and my left arm bore a lot of the weight unevenly. Despite getting 8.5 hours of sleep I was tired all day and lifted very sleepily, so staying tight was an issue.
152 x 5 x 10
> This was grueling. Probably can't ride this out too much longer.
NG pull-ups:
15, 15, 15, 15
Chin-ups:
15
> Super easy after the pull-ups.
Incline Fat Gripz skullcrushers:
45s x 9
Rear-delt raises:
25s x 15
Swiss bar preacher curls:
90 x 10
Dumbbell curls:
40s x 8
Squats:
300 x 5
340 x 3
380 x 6
> Good and easy. Should be able to retain this rep range at increasing poundages for a few cycles more.
SSB squats:
295 x 10, 10, 8
Hamstring curls:
200 x 8, 10
Some lighter weight x 15
Back in Portland. Some quick updates.
Last California workout I deadlifted 480x2. Small signs of a turnaround. I've been doing good things for my back and on the second rep I squatted down pretty deep and the bar came up very strong. Use those legs.
Swiss bar benched 300x4, then was able to do 200x5x10.
