I was Rush's little known 4th member.
Squat: 10x45, 5x135, 5x225, 5x315, 405, 5x430
Bench: 2x10x45, 10x135, 10x185, 5x225, 3x5x255
DL: 5x135, 5x225, 315, 405, 5x1x495
Crushed the squat, PR. Bench is a pr but a weak one. Hook grip wasn't havin it today. first three reps of DL were rest-pause-ish, too long to be considered a set. 3 min rest between the last 2 sets of singles. I don't know what it is about 495 not wanting to go for back-to-back reps. My guts feel like they want to burst but I feel like my form is aight.
Not a lot planned for the weekend which is depressing since there's a drinking holiday and I'm allegedly part Irish. The bonus, I guess, is that I get to wear my only green article of clothing which is a shirt that goes to a TMNT costume and that is pretty obnoxious. Aaaaand going to attempt to break out of the "Friend-Zone" this weekend.
MON- Split the workout around my shift at the gym.
Press: 2x10x45, 5x95, 5x135, 3x155, 185, 8x3x193
PC: 3x135, 2x185, 2x225, 5x2x245 1 min rest
Squat: 2x10x45, 5x135, 5x225, 5x315, 3x5x405
Broke up the sessions today. This might be the way to go for now on on Mondays. The press was solid, I blame the freshness on not squatting first. Power cleans felt similarly sweet and sets of 14 are still long. I did not eat as much as I should have between sessions or all day for that matter. That said, form on squats felt great. I was waiting for this feeling before adding weight and now I will. Good training day.
I had firefighter training tonight. It went eh.
Squat: 2x10x45, 5x135, 5x225, 5x315, 405
Bench: 2x10x45, 10x135, 10x185, 5x225, 3x5x257.5
It is so nice out. 405 felt heavy without a belt.
Went for a bicycle ride yesterday. I'm pretty out of shape.
Squat: 2x10x45, 5x135, 5x225. 5x315, 405, 5x435 PR
Press: 2x10x45, 5x95, 5x135, 3x155, 185, 5x3x194, 194, 2x194, 0x194
DL: 5x135, 5x225, 2x1x315, 405, 5x1x495
Squats went nice. Form felt pretty good especially knees. Press was giving me issues early on. 3 minute rest between sets. 1min rest between DL reps except 2 min for the last rep.
Monday split session
Bench: 2x10x45, 10x135, 10x185, 5x225, 3x5x260
PC: 3x135, 2x185, 2x225, 2x245, 255, 265
Squats: 2x10x45, 5x135, 5x225, 5x315, 3x5x410
The split sessions are awesome. Crushed the bench and pullups. I was running out of time on PCs but managed to get some work in. Squats were butter, really pumped up about that. I think I'll go for 5x14 on pullups and if I make it, it's on to 15s...
Press: 2x10x45, 5x95, 5x135, 3x155, 185, 8x3x194
Really busy day but had a lot of fun. Shot some clays for almost 2 hours, I have shitty aim. I hadn't eaten any meat until almost 9pm yesterday. It made my presses feel weak as hell but I got through them. Ate some sausage this morning labeled maple but it definitely tastes like hot sauce, I hope it is just a labeling mistake and not some bunk meat, tastes fine.
You'll find out later.
The sausage was fine, had a scare though.
Squats: 2x10x45, 5x135, 5x225, 5x315, 405, 5x440
Bench: 2x10x45, 10x135, 10x185, 5x225, 262.5x5,5,4
No dls. I was feeling weak.
Busy day with a lot more travel than usual.
Press: 2x10x45, 5x95, 5x135, 3x155, 185, 8x3x195 (23/24)
Squat: 2x10x45, 5x135, 5x225, 5x315, 385, 3x5x410
Couldn't separate my workout so I left out power cleans. Only missed one rep of presses forward on my 5th set I think. This is within my acceptance criteria so one more awesome pound. Squats went great with slight knee movement. Fifteen pullups is hardly difficult, gets me breathing heavy though. Weighed myself Sunday, been eating not so well a.k.a. Chinese food 4 times in ten days plus drinking. I weighed myself hoping that Fridays squat would be close to 5xBW but if this is my consistent body weight then I'll just have to get stronger.
I think I have developed a "flinch" in my presses. Not a push or even a dramatic hip extension, but I kind of "set" and "roll" my shoulder blades down and back on the first rep, the rest using the negative and stretch reflex to achieve the same position for the following reps. I want to add front squats at least once a month an I'm thinking Mondays. Gotta tighten up diet...
Squat: 2x10x45, 5x135, 5x225, 5x315, 405
Bench: 2x10x45, 10x135, 10x185, 5x225, 5x262.5, 5x245, 5x225
Bench wasn't cuttin' it. Pullups went well. I had almost no muscle soreness from Mondays work.