Nothing exciting, just getting back into the swing of things. I kinda felt like a baby giraffe learning to walk on the close grip bench. Also kinda tweaked my right shoulder. I’m not sure I will be able to do it full range of motion, I may have to add a board or two.
Beltless high bar squat
- 405@8.5-9
- 335x4x3 sets
12-10-2017, 11:46 AM
Derek Binford
Press
- 175@7-7.5
- 185@8-8.5,
- 155x3x3 sets
GHR x 10 x 2 sets
1 arm row - 75x10x3 sets
Scrap circuit - 10 reps each x 3 rounds
Barbell curls - 2 sets of 10
Lying extensions - 2 sets of 10
Rotator cuff work
Going to start adding in some extra press and accessory work on sundays as schedule allows. This was about 45 mins worth of work.
12-12-2017, 06:47 PM
Derek Binford
Squat
- 435@8.5, slower than I wanted
- 375x4x4 sets, 3 mins rest
Focusing on some shorter rest these first couple weeks of this new block. Workouts were just getting too long. Awesome to feel good enough to get some volume in and not be completely dead.
12-16-2017, 09:43 PM
Derek Binford
Thursday
Bench
- 305@8
- 315@8.5
- 255x4x4 sets
Pin squat
- 405@8
- 355x3x4 sets
Press - 140x5x2 sets, 135x5
Pin good morning 225x6, 245x6
Today was brutal, but doable. Didn’t have to rush my rest periods but still kept about 4-5 minutes at most. Maybe single highest tonnage day I’ve ever day I’ve ever done. Will deload volume and have a rep test at the end of next week.