Quick session today during lunch break at the seminar. On 3 hours sleep + no food for 7 hours, no lifting shoes, no wrist wraps, only 3" belt. Good thing I didn't have to do anything heavy.
Press
95x5, 135x5, 175x3, 205x2, 225x2, 225x5 @9, 185x8 @8.5
Notes: The best part about this is doing 225x5 @9 under the conditions mentioned above, and without having trained all week, and the day after hitting an easy 405 in the bench. I remember when 225x5 was a weight I had to get psyched up for, and everything went perfectly, to get. And how excited I was to get it. Now: a shit day, without my lifting shoes, wraps, or belt, under shit conditions of fatigue and recovery - still have a rep in the tank.
Bench Press - closeish grip
135x5, 185x5, 225x5, 275x5, 315x5 @7.5
Ring Rows
BWx8x4
If you meet a Girl called Delilah...well, just don't let her sit on your knee.
Had some cold relapse after the seminar, not really shocking considering the brutal schedule + had a random bout of insomnia Friday night and only slept ~2.5 hours. So didn't train Monday and only went light yesterday.
Press
95x5, 125x5, 145x5, 165x5, 175x5
Bench Press
135x5, 185x5, 225x5, 255x5, 275x5x2
Chins
BWx4x2
BWx5x3
Still not feeling great re: cold, back was slightly better today so had a little fun.
Zercher Squat
45x5, 95x5, 135x5x3
Notes: First time ever doing these. They are as unpleasant as I thought they'd be, but not so unpleasant that I didn't do them. More of a psychological thing, wanted to try a new squat variation with which I have no associated pain.
Power Clean - 3" belt for 205+
95x2, 115x2, 135x2, 155x2, 175x2, 195x2, 205x2, 215x2, 225x2x4
Notes: Considering I cleaned all of once, a couple weeks ago, since November, these were surprisingly solid. Back didn't feel fine but it did feel somewhat better. I dropped all the reps (instead of catching back in the hang, as I usually do till about 245-255) after empty bar, however, after learning my lesson last time.
Press - belt at 185, wraps for 205
95x5, 135x5, 165x3, 185x3, 205x2x4, 205x3
Notes: Felt kinda weak but got some work done.
Did some rehab stuff then went and pulled a single DOH deadlift at 375x1 with no warm-up and it was easy and fine.
Last edited by Michael Wolf; 04-26-2017 at 08:06 PM.
Back was a little dodgy yesterday but felt pretty good today. I stayed easy on it, but it's been a little less cranky since the weekend. Which I am only just now generally recovering from.
Squat - high bar, paused
45x5, 95x5, 135x3, 165x3x3
Bench Press - paused
275x3, 295x3x5 @7.5
Deadlift
135x5, 225x3, 275x3x2
Chins
BWx3x9
Rehab stuff.
Monday, 5/1
Back continues to trend very slightly and slowly better, while still having ups and downs. Also, I forgot training shorts so lifted in my champion performance boxer briefs. It was lit. And I was still covered up more than at least 1/4 of the women who - and I am absolutely not complaining about this - come to the gym in shorter, tighter, more revealing booty shorts just about every day.
Squat - high and low bar, beltless
45x5, 95x5, 135x5, 165x3, 185x3x2
Press
185x5 - belt only, 200x5x3 @7.5 - belt+wraps
Deadlift
185x5, 275x3, 305x3x2
Chins
BWx3, BWx5x6, BWx3 = 36
Rehab stuff