Start of 3's week
295x7 (Rep PR at this weight!!) I really wanted 8 reps...went down for the 8th, but did not come back up. Note to self: Raise the pins one level...I had a long drop to where they were set. Overall though I am happy with how this went. Squats are feeling really good right now
Super set with Leg Ext
160x10, 180x10, 200x10
Finished off with some calf work and unilateral leg extensions.
Tue is Bench!
255x5 Not as many as I planned, but it is what it is.
255x5,5,5 all with pauses at the bottom
Rope tricep ext
80x10, 90x10, 100x10
super set with Overhead plate situps 25x10,10,10
Finished off with DB Rows
70x10, 85x10, 100x10
340x5--First time in a while my DL's felt good. Had a couple more reps in the tank, but I stopped there. I'm just happy that these are back on track...hopefully
Super set with
Felt good today...Even though the gym has no AC and it's hot as shit!
Fri OHP day....
80x10,10,10 getting some volume in!
Some RC rehab stuff and other mindless things. Sun is squat day!
305x1..eek! Big fail here. I was feeling off from the start, even 275 felt weird. I feel lie my stance was all of balance today. Last week I did 295x7 so I was really planning on 5 today at 305...Oh well.
Added knee wraps
Still playing around with the knee wraps...I like them. 335 was the most I have ever squatted period. I don;t know if I should count that as a PR though bc of the wraps.
Super Set with Leg extensions
Then single leg ext 80x10 each leg
Finished off with some calf work.
Tue is bench. My week will be cut short due to the holiday and some travelling. I think I'll throw DL into my bench day on Tue and then not have to worry about working out while travelling.
No DL today, not recovered from squat day. So this is my last workout until next Tue as I am leaving town.
270x3...There is no doubt in my mind I could have done 4 reps...next time...Felt really strong
8 neutral grip pullups between all bench sets.
Finished off with some tri pushdowns, abs and DB rows. Rows were 75x10, 90x10, 100x10
First week back from Deload and vacation...Still in vacation mindset i think.
285x5...just the rxd reps today...didn't have the mental fortitude to push it. felt good though
Super set with
180, 180, 200 x10
followed with KTE's 3x10
Finished off with interval rowing
30s on/30s off x8 for about 1200m
Think I am going to stick with the Rxd reps this cycle...just have a lot of stuff going on and would like to spend more time with the family and being outside than in the gym...for now...
245x5,5,5 all with a long exaggerated pause
Tri push down
110x10, 120x10, 130x10
Super set with weighted situps
365x1--just for fun...felt good.
Start of 3's week. My plan was to stick to Rxd reps this month, but today I felt good so I pushed it a little. I am going to take it day by day...as long as Im getting in and lifting Im happy.
245x5 -- only did one set as my hamstrings were still not recovered from Fri's DL's.
Finished off with some 70lbs KB swings, KTE's and lunges...Got a good sweat going...