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bench 295x5x5; got a lift off on the last set, that ended being awesome
incline press 85sx2x10
right elbow/forearm is angry. was the reason i got a lift off. I thought getting the weight off the pins was bothering my arm. not sure. need to try something else out
cycled to/from the gym. that was cold on the way there!
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185x5 on press. Left thigh still cramping. Always on thursdays. Getting old
185x3x5 on cleans. Good times.
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375x5 squat. Whippy bar seemed to make it a bit more intense than last weeks 370. Though, all the wine and candy last night might have had something to do with this.
bench: 330,2,2 Went for 3 on the first rep and couldn't lock it out. I felt strong enough during the set, i think I missed the groove and just didn't commit to really getting it on the 3 rd rep. second set was easy enough.
Still happy with how this went, PR intensity squat today and PR bench.. even if it wasn't a true x5...well, PR part 2, since 10 years ago i did hit 385x5 but whatever.
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squat: 350x4,4,5,5,5
press: 165,5,5,4,3
deadlift: 425x5 (couldn't remember what i was supposed to do last week when i skipped deads last week so i just went for 425 cause it was round)
This is last week of volume, next week is rest and then some PRs on the 16th then new program. I've decided I really need to #htfu and add in RDLs, commit to my press work more, and quit leaving out chins/pull ups.
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Mostly 300x5x5 bench. Damn racks are close together at the gym and someone had to unload her bar in the middle of my set. Freaked me out and I didn't want her to bump my bar during my set so I gave up a rep
Dips 3x10
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135x3x5 press
185x3x5 cleans.
Didn't have much time today. Bar was super rough for cleans. My hands are a little raw today.
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385x5 squat. 335,2,2,1 bench and now deload rest week. That was a good 10 week program. Nov 18th starts a new series. Fun Fun Fun.
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Bro day on saturday. Lateral raises, dumbell curls, barbell curls skull crushers and pull downs.
Saw someone with their iPhone plugged into the wall at the gym. Was going to post in the gym hilarity thread. Then realized it was my wife's and she was listening to music. Good times.
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Deload !
squat 280x2x2
bench 250x2x2 hard pause
deadlift: 365x2x1
man i used over/over grip. I have to say that made the weight feel heavier than it was I think.
least my 10lbs bag of whey showed up while I was at the gym!
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Bike to the gym 1.9 miles
squat 315x1x2
leave
Deload!
sighs
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