Tuesday, July 3
Bench: 2x5x45, 5x135, 3x185, 2x225, 1x235, 4x1x250 PR, 10x185
Heavy but felt good, first time lifting 250.
Incline Bench: 1x135, 3x6x165
Still getting the hang of these, heavy but good.
Did this in 8:12, should've broken 8 min.
Thursday, July 5
Squat: 2x5x45, 5x135, 3x185, 2x225, 4x2x275
Deads: 5x135, 3x225, 1x315, 1x365, 6x1x385
They all came off the ground fast but the lockout was slow and heavy. No video.
Barbell Row: 1x135, 5x6x185
Pretty well spent after deads so these were a little harder than usual but got them all in.
Friday, July 6
Press: 2x5x45, 3x85, 2x105, 3x6x125
Close Grip*Bench: 5x135, 3x185, 2x4x225, 3x225
Butt came off the bench for the 4th rep of sets 1 and 2. On the 3rd set I got the 4th rep about a 3rd of the way up and no more.
Chins: 8, 7, 5
Run: 1 mile
9:42 on the treadmill. Achilles was bothering me a bit for the first couple minutes but then felt fine. Feels fine after as well.
Saturday, July 7
Too hot for soccer, ran outside instead. 97 degrees, feels like 200.
Run: 1 mile
9:22 outside. Once Achilles warms up it is fine. I'll keep monitoring it.
Monday, July 9
Squat: 2x5x45, 5x135, 3x225, 1x315, 3x1x365, 0x365, 0x365
Felt very, very heavy today. First 3 were not pretty, knees came in and lost back extension on the way up. The 4th attempt I tried to take a second breath once I got set and couldn't get anything in which translated into lost tension half way up and I came back down. 5th attempt never got out of the hole. This is my second failed attempt at 4 reps at 365 during one session.
Run: 2 laps around the track, sprint straight, jog corners
88 degrees felt downright cool today. Much better recovery today. Achilles a bit sore until warmed up, then it was fine.
Tuesday, July 10
Bench: 2x5x45, 3x135, 3x185, 3x3x225, 2x2x235, 2x1x250, 10x200
1st 250 felt very heavy and went up slow, 2nd rep was much better.
Thursday, July 12
Squat: 2x5x45, 5x135, 3x185,2x225, 4x1x315
These felt good. Fast and clean today.
Deads: 5x135, 3x225, 1x315, 1x365, 2x1x415 (PR), 5x365
I was stressing about these all week since it would be a 10lb. PR They weren't the prettiest and getting to lockout was a bit of a struggle but i stood both of them up. The weight actually didn't feel like the heaviest I'd ever done.
Barbell Row: 1x135, 5x6x195
Friday, July 13
Press: 2x5x45, 3x85, 2x105, 1x125, 1x140, 1x160 (PR), 5x135
5 lb. PR and it didn't feel terribly heavy. No issues with the 5x135.
Close Grip Bench: 5x135, 3x185, 3x4x225
Still very heavy but got them all.
7, 6, 7. Not my best performance.
Run: 1.5 miles
14:15, Achilles ok. I'm declaring it healed for now.
Saturday, July 14
Soccer: 90 min
Played at about 70-80% effort.
Monday, July 16
Squat: 2x5x45, 5x135, 3x225, 2x295, 2x315, 2x335, 2x345, 5x315
Not a great squat day, legs were heavy. 335 and 345 were heavy and not very pretty. First 3 of 5x315 were good but the last two were grinders.
Deadlift: 2x10x265 touch and go
Wow. I don't think I've ever done more than 5 deadlifts in a set. Definitely felt these but the movement was quick and clean.
Run: 4 laps around the track, sprint straight, jog corners
After the deads this looked more like jog the straight, shuffle the corners. Was hard to get my muscles to fire but good to get the heart rate up for a extended period of time.