Phenomenally sore today from Wed squats. My body just isn't using nutrients yet, so I can't recover. I felt terrible today. The plan was just to work up to a 405 deadlift and then do some bench. Next Sat I will try a 555 or 560 triple on the deadlift. So:
Deadlift up to 405x1 (felt like every muscle in my posterior chain was going to tear, even on the warmups)
Bench 275x3,3,6 (rep PR, I guess. Still shitty.)
Disastrous day. I wanted to pull a triple a few days early this week with a weight I should be able to do for 4-5 and I could barely budge the fucking thing. My bodyweight is still down 8 lbs, I still have the runs, and my body is staying sore and refusing to use nutrients. After the deadlift debacle, I put 145 on the bar and pressed it for 5,5,10. Then I went home. I will just have to bite the bullet and back off the intensity for a while.
Thanks, Tom. Hopefully in a month or two I'll be moving some decent weight for some singles.
Squat up to 405x1, then 335 3x5
Paused front squat up to 275x3
--Well I'll be damned, I've been waiting for my balls to drop again since my surgery 3 weeks ago and they finally did today. The 405 squat was very fast. I'm confident I could've hit 405x5 or matched my best high bar squat of 455 today, and I've only been using this new technique for a short period of time without yet completing a full training cycle. I'm hopeful I actually might hit a decent squat to go with my bench and deadlift before this year is over.
Deadlift 555x3 (PR, very hard)
Snatch grip deadlift 225x5, 315x5, 405x5, 455x3
DB row 120 3x12
--Decent day. Deadlift still isn't back to where it should be, but this is a PR at this bodyweight and an all time 3 rep PR with a stiff bar. I had been using the hook grip for the past 6 months but switched back to mixed grip today because one of my palms is skinned up where I need skin in order to set the hook. Not sure which grip I prefer. Video below:
Squat up to 415x1, then 345 3x5 (all nice and fast)
--That's all. Felt very strong today. 415 felt great. Could probably hit it for a set of 5 if needed. Just plan to continue adding 10 lbs/week for a single and then back down to 3x5 w/ 10 lbs more than the previous week until that stops working.