ambw 227.2 lb
Deadlift
345x6
335x6x3
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ambw 227.2 lb
Deadlift
345x6
335x6x3
3/30/22
ambw 226.4 lb
Airdyne
10 x 15:45
Sprints in the mid 80 RPM's
Press
157.5x3x3
Really happy with how fast the first set moved. 2nd set was harder, @9-9.5ish. 3rd set I misgrooved the 3rd rep and lost it forward but managed to save it and lock it out.
Strict Press
127.5x6x3
Dips
7, 7, 7 w/ +40 lb
Missed Friday's squat session
Last night (4/3/22) did my usual Monday bench session
Bench
222.5x5x3
All 3 sets were grinds, but it's a new 5 rep PR, and next cycle I get to go for 2 plates! (actual weight on the bar was 225.5 since the plates and bar are heavier than advertised)
CGBP
197.5x7
175x7
160x9
LTE
102.5x7
92.5x9
82.5x10
BB Curls
95x5
80x8
65x10
Deadlift
370x5
350x5x2
Had to rest 12-15m between sets.
Paused Deadlift
350x4
Airdyne
10 x 15:45
Sprints 82-88 RPM
4/7/22
Press
150x4x2
150x3x2
150x1
Almost made the 5th rep on the 1st set for a new 5RM. 2nd set of 4 was @10. The two triples were @9.5. Rested ~6m between all those sets. Rested ~2m and then made a single to make my 15 rep total.
Push Press
167.5x3
167.5x2x3
Dips
3 w/ +40 lb
This was supposed to be 3 sets of 8. Did this session at night and started dips around 9:30pm. Between being exhausted and my shoulders and triceps being fried I had nothing in the tank. That 3rd rep of dips was a griiiiind.
ambw 228.0 lb
Squat
285x5
285x3
275x5
First set was a grind. I was debating backing off the for the next 2 sets but wanted to try to tough out sets across. Racked the 2nd set after the 3rd rep was a grind. Last set was ~@9.5
Paused squat
255x4x2
Chins
5x5
Lockout was a little weak on the last rep of the last 3 sets.
So I've been starting to feel a little beatdown from the grinding, and those squats on Friday gave me crippling DOMS for the entire weekend; definitely feels like the right time to take a deload week prior to intensity week. Still feeling the DOMS bad even today (Monday); was hard to set my back on pulls.
Bench
200x5x2
90% of my last 5x3.
Deadlift
315x5
85% of my last set of 5.
I'll go easier than usual on the Airdyne tomorrow just to get some blood-flow, hit some casual squats and presses on Thursday, and then call it a week and hopefully come back fresh and spry for intensity week next Monday.
ambw 230 lb PR
Airdyne
10 x 30:30
Didn't do my normal HIIT session since it's a deload week. Got a little burn going but nothing too crazy, 2.5 miles total, ~60 RPM, ~40 RPM splits.