Squats:
Warmup sets:
45x15
45x5
95x5
135x5
185x3
Work sets:
220x5
255x5
290x4
A bit of a disappointment that I didn't hit 290x5. While the deload week has been useful in dissipating fatigue, I'm probably of an age that I should do high intensity and low volume that week, at least for squats. (The other lifts don't seem to be as affected.)
I'll be redoing this workout, anyway. After this week, I'm gone for a week, home for a day, then gone for another week. I plan on doing squats again this Friday and then again the one day I'm home. Then I'll restart this cycle rather than move on week 2.
Chins:
10 minute EMOM: 4/4/4/4/3/3/3/3/3/3
Bench press:
Warmup sets:
45x15
45x5
75x5
105x5
125x3
Work sets:
145x5
165x5
190x7
Press BBB:
80x10
75x10
70x10
65x10
60x10
Okay, so this isn't BBB the way it's supposed to be. It should be 65x10x5 on this week for me. (I finally realized that the spreadsheet I've been using actually gives me the BBB numbers.) But I'll keep doing what I've been doing until it becomes obvious that I'm doing too much, then I'll dial it back to something more reasonable.
Light squats:
45x15
45x5
95x5
135x5
185x3
225x3
255x1
275x1
290x1
Deadlift:
Warmup sets:
135x5
185x5
225x3
Work sets:
240x5
280x5
315x9
Press:
Warmup sets:
45x15
45x5
55x5
65x5
75x3
Work sets:
85x5
100x5
115x6
Press BBB:
80x10
75x10
70x10
65x10
60x10
Squats:
45x15
45x5
95x5
135x5
185x3
225x3
255x1
275x1
290x5
I'll be gone next week, so I'm doing some squats today to minimize the layoff.
Got back last night from a week away and leaving tomorrow morning for another week, so some maintenance in hopes of avoiding the DOMS when I get back.
Squats:
Warmup sets:
45x15
45x5
95x5
135x5
185x3
Work sets:
225x5
255x5
290x5
Bench press:
45x15
45x5
75x5
105x5
135x3
155x1
175x1
190x5
Press:
80x10
75x10
70x10
65x10
60x10
Not much in the way of equipment, but they did have dumbbells up to 50 pounds, so:
DB bench press:
15x10
25x10
35x10
40x10
45x10
50x10
Huh, it really is kinda hard getting into position with dumbbells.
DB press:
15x10
25x10
35x5
40x5
45x5
50x0
40x5
I've done these before, so I was aware that they're harder than BB press. I had a mirror to watch myself doing these. Man, my face gets really read when I'm lifting.
I was tempted to make a video of myself doing 5-lb DB curls sitting on one of those balls, but there wasn't a good obvious place to put the phone, and I wasn't that motivated.
On your 6/3 joker sets. So close on the 135. One thing I noticed is that your wrists looked like they bent back at 130 and above. Anytime I bend my wrists back that much the bar feels 10lb heavier. The one plate special is yours!