Intensity Day - Bench Press
Foam Roll etc...
Bench Press
45x5, 135x5x2, 185x3, 225x2, 265x1, 305x5
Harder than I expected, considering how easy 255x5x5 was even without a hand-off on Monday. Got a good hand off for this set from a trainer at the gym who actually listened to what I told him about the hand-off, so it was hard just because it was hard. Not brutally, limit hard, but harder than I would have picked for my first week back on TM - the last rep was rather slow. I'm surprised, but I'll adjust accordingly - I thought I'd get to at least 315 or 320 for my 5RM before microloading (and then moving to a 3RM or 5 singles), but looks like I'll start microloading now and do 307.5 x 5 next time bench ID comes up in 2 weeks.
Assistance Work:
DB Bench Press
80x8, 90x8, 100x8
1-Arm DB Press
55x8x3
And then - oh shit! - I realized I'd forgotten to do Chins. Considering that Chins are probably my most important assistance work, I plan to do them right after my ID Bench. I was pretty fried by now - probably did too much volume on assistance work, even if it was low intensity - for the first week here, so I only did 2 sets of 8 chins.
Squats and Power Cleans - 6/16/12
Got out to Paulie's Palace, aka the South Brooklyn Weightlifting Club this morning. Always better to lift there.
Squat
45x5x2, 135x5, 185x3, 235x2, 275x1, 315x5, 335x5, 355x5
The 335 felt easier than the 315, so I considered jumping to 365x5 for the last set. Ultimately decided not to, since I don't need to hurry this, but I'm sure I could have gotten it. Based on how this felt (and how I recover over the next 2 days), I'll titrate next week, but I think I'll do 325/345/365 on Tuesday, and then move to sets across at 355 after that. Then I'll move up 5lbs, twice/week, until I exhaust linearly that way, and then move to TM proper.
Power Clean - weights are not exact, because we were mixing kg and lb plates, but within a pound or two...
115x3, 135x3, 165x3, 195x3, 210x3, 225x3x2
Only the 225 are really work sets. I waited properly to hit my jumping position on 4 of my 6 work weight reps, and pulled an inch or two early on the other 2 reps. Not bad.