Squats:
255x3x5
2 minutes rest, beltless. I'm resetting these to match the reset I'm doing on squats.
Deadlifts:
395xf
365x5
315x5
315x5
395 came off the floor with some momentum, but that momentum petered out and went negative just below my knee. I sense a pattern here -- I'm good at getting the bar off the floor but not so good at getting it past my knee.
I dropped 30 pounds so that I'd get something more than just my backoff sets.
Chin-ups:
3xAMRAP: 9, 9, 8
Rower:
6 x :40/1:20
Avg HR: 149
Max HR: 169
Press:
135x5
Back to the big-boy plates for 5.
Bench press:
215x5
215x5
215x5
215x5
215x5
After the first set, I decided to work on the bar speed on the descent of the first rep. I have a tendency to go down glacially slow on the first rep (which wastes some energy) and then speed up on the later reps. The descent on the first set was about four seconds, and I was doing (probably under) two seconds on later sets.
Dips:
6-minute EMOM: 5x5 + 1x4
Merry New Year Chad! it's nice to just toss off 20 at 315 like nothing, eh?
Squats:
255x3x5
2 minutes rest, beltless.
Deadlifts:
395x5
325x5
325x5
I had never really understood how someone could get a deadlift past their knees but not be able to lock it out. My failures have always been below the knee -- every time I've been able to get it past my knee, I've been able to lock it out without significant effort. Well, now I understand. That last rep at 395 made it past my knee, but I had to really fight to lock it out, all the time fighting the urge to hitch it. (And at that, I think I had it locked out for a scant few milliseconds.)
Chin-ups:
3xAMRAP: 9, 8, 8