"sleeping deficiencies" yeaaaaahyer
Didn't sleep much again last night, and my right knee was bugging me some today, and my quads felt kinda 'dead.' Also, my shins felt bruised, although no visible signs. I probably just haven't recovered properly due to eating and sleeping deficiencies over the past 4 days or so, so was just feeling overall a bit beat. Still hit my planned squats, just felt heavier than otherwise would have. The shins issue led me to pull back on my power cleans, however.
Squat
427x5x3
Notes: Harder than they'd normally have been, but not bad. Rested about 5 mins between 1st and second set, upped to about 7 before the third set.
Vid:
Power Clean
45x6, 89x4, 133x2, 155x2, 177x2, 199x1+1, 221x1+1
Clean Pull
265x3
Notes: My shins, especially left one, felt all bruised and battered, so it was hard to drag the bar up my legs as usual. As a result, I just ended things early here. Still ramping back up, no big deal. Planning on 515x5 DL on Friday.
Sled Push
20kg x 6
Notes: Just easing back in here. 1st one was done at a jogging speed, second running, the next four sprinting. 20kg isn't much, but carpet attached to the sled bottom makes it a lot more resistance than it'd otherwise be. A decent amount of resistance to the sprint for the first time on the sled in almost a month.
"sleeping deficiencies" yeaaaaahyer
I think Monday's heavier-than-planned presses left me a bit tired still today. Pressing was tough and benching was a little harder than expected as well.
Press
223x5
Notes: Last rep was a grind. I probably could have still grinded it out with 225x5, but I absolutely did not have another rep in the tank.
Bench Press
307x5, 315x5, 322x5, 320x5, 315x5
Notes: Some of these were a little slower on reps 4 and 5 than I'd have liked, or than I expected, but pretty solid overall.
BW Chins
10,10,10
BW Rows
10, 10
DB Curlz
50x9
Notes: Working the all important 'blast the bis' segment back in this week.
Cable External Shoulder Rotations
7.5x15x3
Shoulder capsule stretch
You can't blast the bi's with one 1 set dude. Obviously I'm no expert, but from what I've seen from the brahs at the gym you need at least 5 sets. Did you mean to write 50x9x5 or something?
I almost pushed this off till tomorrow. My neck/upper trap that I strained yesterday felt better today but still a little tweaky, and my lunch was sitting pretty heavy in my belly. Overall felt blah. Still, I sacked up and did the thing. As usual, glad I did.
Squat
438x5x3
Notes: Felt pretty solid today. Not one of those 100% locked in awesome days, but better than Tuesday and solid overall.
Deadlift
515x5, 449x5
Notes: Still having a bit of low back unlocking on some of the work set reps. Not awful, but just a little. I haven't watched bid yet, but felt super solid at 449.
Sled
30kg x 8, rest varied between 60-75s: 1 jog, 7 sprints
Notes: Each roundtrip takes just under 15 seconds, so similar work:rest ratio to the 20:140s I was doing on the erg.