Fatass rises for the third time

[I_iz_a_fatass]

Bench press

45 x 10
80 x 5
117.5 x 3 - kind of heavy?!
155 x 2
175 x 2 - left arm lagging off the chest

195 x 3 ` #4 felt way off line and dropped
175 x 5 - left elbow pain?
175 x 5 - Dive bomed first and bounced off chest, last rep a struggle

Press

45 x 5
60 x 4
80 x 3
90 x 2

100 x 3 - five minutes rest
100 x 3 - dropped to four minutes
100 x 3 - dropped to three minutes
100 x 3 - ibid.
100 x 3 - ibid.


Notes

Went into the session feeling really good, so not getting the bench press was a shock. The fourth rep felt like it was all over the road and I just lost it.

Press was kind of an experiment in rest timing. Looks like three minutes is a sweet spot to not miss reps but get out of the gym faster.

Bench Video



Press set - last



Whole playlist: 2017-06-29 - YouTube

[I_iz_a_fatass]

Squat volume

45 x 5 - left wrist in pain, slept on it oddly?
45 x 5
110 x 5 - Really focus on TIGHT
160 x 3
215 x 2 - Ncely done
245 x 2 - Did two rather than one rep out of force of habit. Oops.

270 x 3 - Very heavy
270 x 3 - Loud crack in left knee on rep two, rep three was just terrible
270 x 3 - trying for more depth and felt stronger
270 x 3 - Second rep off, distracted focus
270 x 3 - Done, thank god

Notes

Shifting to volume day and intensity day for squat, partly to keep driving to the 150% body weight goal again and partly to test the left quad muscle issues. The lfet quad is good and solid again, but perhaps 91.5% of a four-rep max (84% estimated 1RM) was not the smartest programming choice.

Had issues with dodgy depth throughout all set and post-workout my lumbar on both sides was a bit achy. After a bit to rest with a OJ/banana/three scoop whey shake and lawn mowing it's all cleared out.

Playlist for all five sets is here.

[I_iz_a_fatass]

Pendlay rows

65 x 5
65 x 5
95 x 3
130 x 3
145 x 2 - Clean but really heavy

155 x 5 - Tough reps
155 x 5 - Rep three missed, rep five popped WAY up
155 x 5 - rep five a little popping up

Notes

I was going for 160, but after the 145 warm-up that was clearly a very ambitious goal so I dialed back. Good thing, because 155 was on the edge as well. Getting a call out at 0130 does that. MY lower back isn't happy with me either, suggesting lumbar looseness in the previous day's squat session.

Take a rest tomorrow, and see if I end up with the time needed for a press ID on Tuesday given the holiday (and family) shenanigans that brings.

[I_iz_a_fatass]

Seated press intensity

45 x 10
65 x 4
85 x 2
96.25 x 2 - a WTF rep

107.5 x 5 - "Feet through the floor" cue worked well
97.5 x 5 - FAST
97.5 x 5

Bench volume

45 x 10
70 x 5
105 x 3
140 x 2
157.5 x 1

175 x 3 - Left elbow WAY out on rep 1
175 x 3 - Left elbow weak
175 x 3 - slow reps, but MUCH more controlled.
175 x 3 - again with the left elbow
175 x 3

Notes

Finally got the press day in after the holiday, and finally for the 107.5 for five. Backoffs were nice and fast.

Bench volume started terribly - the left elbow came out so far I wasn't sure if the first rep was going up; over all sets the left elbow was weak off the hooks and wasn't having any of this locking out thing.

[I_iz_a_fatass]

Squat intensity

45 x 10
120 x 5
175 x 3
235 x 2
265 x 1

295 x 4 - Third rep got off, fifth rep had zero chance
265 x 5 - just okay
265 x 5 Pretty good

Notes

God-damn it. I went in knowing I had it in me, and the third rep killed everything; it stalled a little, hips came up while knees didn't move, and it took a lot to get back to the top. Fourth rep was shy of depth, and the fith rep had NO chance of completion.


Video

[I_iz_a_fatass]

Deadlifts

135 x 2 x 5
200 x 3
265 x 2
295 x 1

325 x 3 - Lower back went wrong off the platform, nothing left for four

Notes

This week's intensity days have been mostly dildos. The third rep felt like my lower back went soft and the fourth rep wasn't breaking the platform. An attempt at a second round of triples didn't leave the platform at all.

Video

[I_iz_a_fatass]

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