Bench Press
315x5x3 @6.5-7
Close Grip Bench Press
275x6x3 @6.5-7
Notes: Not too much to say here. Just getting in the reps. Used those really thick Rogue 45 lb hi-temps for the first time in years, along with a basic Rogue bar, and I could feel the whip even with only 315. Those things are thick AF. TWSS.
Bench Press on IG
Deadlift
485x5 @9
445x5 @8
Notes: I planned on 3x5 @ 445, 475, 495. I forgot I had some 25kg plates on the inside, so went from 415 to 485 (instead of 445) for the first workset, and scratched my head wondering why it was so hard. Then I did the 445 set, thinking it was 405, and still wondering why it was so hard. Then I figured it out. This was a total brain fart, as I was calculating it correctly during my warm-ups and then just totally forgot. I was still feeling some fatigue from Friday's pulls, so cutting a set and staying a little lighter was called for anyway, but I would have done better had I either done the 445 set first, after the 415 last warm-up, or done a 455 single in between. Going from 415 to 485, and thinking it was 445, f'd me up.
Chins
BWx4, BWx5x4, BWx6 = 30
Squats
Don't wanna talk about it. Knees are terrible.
Alt DB Bicep Curls
50x9x2
C2 Erg: 20/100 x 8
@ 1:41, 1:34, 1:32, 1:31, 1:33, 1:34, 1:33, 1:32
Then a single 350m @ 1:45.
Notes: This was my first time since 2016 doing 8 intervals. The goal was just to be between 1:30-1:35 for all of them (after the initial warm-up one), which I did, so that's fine. I'm a far ways from the not-too-distant past where these would all be 1:20-1:25s, maybe with a few sandbagged 1:30s in there for "rest," but it was good to get 8 in. Knees now even hurt when rowing, which sucks gigantic hairy monkey balls.