Another good day. Things have turned around nicely, and even though my knees still have some rough days, my squat is stronger than it's ever been, DL and press are recovering back to PR levels, and bench is coming back solidly too. Last summer leading up to the July meet is probably the only time I've been this strong in all lifts at the same time. If I can keep it up a bit longer, I'll surpass that level.
Squat
470x2 @7; 495x2x3 @8,8,8; 470x3 @8.5
Notes: I originally planned, if warm-ups felt right for it, to do five doubles across at 495. Warm-ups did feel OK despite a bit of nagging knee stuff from my really ugly 305 power clean yesterday (not by accident that I haven't published the footage yet; the 295 in last night's vid was much cleaner), but I also wanted to pull heavy today so did the bookend sets at 470 and added an extra rep to the last one. Not as explosive as I was hoping for - very likely due to the additional high bar squats and power cleans I did yesterday - but solid for the most part.
Bench Press
45x10, 135x5, 185x5, 235x5
275x5, 300x5 (b), 315x5 @6.5, 320x5 @8
Notes: This feels more like my old bench. The combined fatigue of triceps from yesterday's pressing and overall fatigue from the day's workload made the jump from 315 to 320 harder pretty suddenly, so called it there with no backoffs. Still solid though.
Here's the fast 315x5 set:
http://www.youtube.com/watch?v=79Yn2NPeZqM
PC Warm-up
135x2, 165x2, 195x1, 225x1
Deadlift
275x3, 365x2, 455x2 (b), 495x5 @6.5 - hook, 545x5 @8 - alt grip
1" Deficit DL
425x5 @7.5 (straps)
Notes: Cleans sucked but I wasn't really putting as much effort into them as they deserved, just kind of went through the motions. DLs felt solid as hell though. I've pulled 545x5 or more about 10 times and none of those times were as absolutely rock fucking solid as this one.
Here's the 545 DL including full set-up and barking at the bar, hopefully YouTube doesn't completely remove the sound:
http://www.youtube.com/watch?v=OzDk2PDJdcg
C2 Erg - 20/1:40 x 8
Paces: 1:47.5, 1:31.7, 1:24.7, 1:21.9, 1:21.9, 1:28.4, 1:29.2, 1:21.9
Notes: Didn't get as high a top end speed as last Friday, but still OK. Sandbagged 6 & 7 a bit so 8 could be faster.
YouTube is being annoying about letting me edit the vids because some of the music playing in the background is copyrighted, so will try to get that sorted and post vids.