Press (I)
105x7
Goal was 8. Was feeling good throughout the set but 7th was minor grinder and my half hearted attempted at an 8th made it 1cm off my shoulders.
Bench (V)
157.5x3x8
24th minor grinder.
Printable View
Press (I)
105x7
Goal was 8. Was feeling good throughout the set but 7th was minor grinder and my half hearted attempted at an 8th made it 1cm off my shoulders.
Bench (V)
157.5x3x8
24th minor grinder.
Just caught up to date with this thread and read your intro on your other log. Nice to see another garage gym.
I know it can be tough, but keep at it. Patience + Persistence = Progress.
It looks like you're in season now, so it might be hard for you to really push the limits of your strength training. In the strongest shall survive Bill Starr outlined a 3 day a week in season program for football players, basically a 5x5 for the big three on monday, tuesday, and wednesday so they can be fresh for the game on friday or saturday. That's 5x5 for ONE exercise each day, not all 3. He said some actually made progress on it.
I'll keep an eye out for you, definitely interested to see how things go. Remember, even adding one extra rep than what you did previously is progress. I'll see you around bud.
Thank you. Yeah, my "in season" is really only 1 30 minute game per week so it shouldn't be too bad. Still definitely gonna push for some gains without the crazy, crazy eating part (maybe one crazy) and see what happens.
I started today by digging three 2x2x2 holes (took me a little over 2 hours). My inlaws are having a custom in ground pool built this spring and I'm helping my father in law with a lot of the demo/misc. work. Felt pretty beat up after but I decided to give my squats and deads a go anyway and see how I felt. I'm glad I did and very satisfied with what I got done!
Squat (H)
230x2x7, 230x5
Felt pretty good. Technique was fairly dialed in and I left at least 1 in the tank on the 1st set in order to get some more high quality volume in.
Deadlift
+5 310x5, 280x5
310 is a new 5rm. Went right hand supinated. Felt very hard but not an all out grinder and I think I held my form together quite solidly. Managed 3 DOH on the back off set.
Chins
6, 2x5
Didn't feel great on these due to all of the arm and upper back work from digging.
Fully expecting to be pretty damn sore for the next couple days.
~2.5 mile ~30 lb backpack walks at a pretty good pace yesterday and today. I usually forget to log these.
Bench (I)
+2.5 172.5x7
7th ~3s grinder, no attempt at 8th.
Press (V)
95x3x8
Hard because it was my first time doing 8's on the press, not because any reps in particular were grindy or tough.
Chins
2x6, 5
Losing strength on these despite being down a couple more lb to 200.6 this morning. Only me.
Squat (M)
225x3x5
Way harder than it "should" have been. Possible issues are: 2 especially long backpack walks on Tues and Weds, moving a ton of lumber after my upper body workout last night, missing my last meal and therefore 30-40g protein short on the day due to being too exhausted and going to sleep instead.
About 4 hours later (son didn't nap as long as usual)...
SGDL
135x2x5, 185x5, 225x5, 245x4, 1
Almost lost 4th on the way down, took a second to rechalk and pulled the 5th. Going to stay at this weight until I either can pull all 5 without a break or remember to order straps.
Any of those will do it -- weighted walking especially. Most importantly you got your reps and live to fight another day!
Press (I)
+1.5 106.5x7
Got a pair of 3/4 lb plates so I can do 1.5 and 1 lb increases now instead of 2.5. Can't complain if the weight goes up and the reps stay the same. 7th was a little grindy but solid. Definitely did not have an 8th in me so didn't even attempt it.
Bench (V)
+2.5 160x3x8
Trying creatine for the 1st time ever (thanks Tooch). Curious to see if I'm a responder. Popped 2g each pre and post workout.
Squat (H)
+5 235x6, 2x5
Meh. Probably had a rough 7th on the 1st set if I wanted it but was having some tmi issues going on and had to spend my rest periods between sets on the toilet.
Deadlift
+5 315x3
First two times I went to set-up and squeeze into position and pull, I had massive burp build ups that took like 10 minutes to get rid of it before I finally pulled these. 4th failed just under my knees. I have a feeling my SGDL is too high and messing with these so I'm going to lower that down and give 315x5 another shot before going down to lower reps. Despite really wanting more pulling volume, I finally talked myself out of the backoff set to catch up on recovery.
Chins
3x6
Everyone at work has been sick and I've been trying to fight it off all week really. Hoping next Sunday is a better heavy day.
Bench (I)
+2.5 175x7
Last warm-up and all these reps were hard. Initially thought I'd be lucky to get a set of 5. 7th was an all out grind.
Press (V)
+1.5 96.5x3x8
I would not classify sets of 8 on the press as "fun for everyone". These hurt. 24th was a slight grinder. Maybe this high rep shit will get me nice and toned though.
Chins
2x6, 7
Extra rest before 3rd set due to open garage weather and neighbor coming over to chat.
Hi Agilic,
just wanted to let you know it looks like you are flourishing here on the Intermediate side. And yes, 8s on the press are nasty. 8s of anything are nasty.
Thanks Peez, not sure I would agree, but I appreciate the kind words. If I can maintain my strength or slightly increase it while playing better on the basketball court this year (wasn't lifting before last season), I'll be a happy man.
Squat (M)
225x3x5
Very hard. Played 1 hour+ of half court pickup basketball with some of the local high school's football team last night. So, legs were predictably tired. The league starts next Weds, so depending how I'm feeling after a full court game at league intensity, I may need to scale my Thursday squat back just a touch.
SGDL
-60 185x2x5
Read something from I believe Hanley about starting the SGDL at ~50% of conventional 5rm. Well, that would be 155 for me, but I went a little higher just because I've already been doing these for a month or so at a much higher weight. Still scaled way back from last week, so hopefully my 3 plate conventional 5rm attempt goes well on Sunday. Tried to pull these FAST.
Stoked for the league next week. I'll give some boring details since I have a minute right now just incase anyone is into basketball.
It's a 4v4 league on a 75 ft court (15 shorter than regulation). Last year was myself, a shorter guy who's a shooter but can also put it on the floor and drive a little bit, a 5'9" hyper athletic and strong "bull" type player (guarded a 6'10" guy straight up last year in the championship game and easily won the matchup), and a 6'1" outside player who's pretty shifty and could shoot, score, and get to the basket. We won the championship fairly easily as we could all shoot so pretty much every week at least one of us was hot from 3 and we'd feed the hot hand and play off of them. If all else failed, me or the 5'9" would try to get in the post for some easy looks. Or the 6'1" guy would iso his guy if he had a weaker defender he could take advantage of.
This year, the 5'9" guy just had wrist surgery, so he's out probably the 1st half of the season, and the 6'1" guy just backed out.
The roster will be: myself, the shorter guy who can shoot from last year, and 3 new guys:
Guy#1: coworker who's about 5'10" who I've only played 1v1 with once but seems like a solid overall player with a nice jumper. Word is that he is very fundamental in a team game.
Guy#2: never played with him, but he's a 6'3" guy who can apparently bang down low on D and really rebound, and is also a good shooter.
Guy#3: never played with him either, but evidently he's 6'1" and very athletic and can easily dunk
Last year was 2 20 minute games a night so we felt fine with no subs, but this year is 1 30 minute game, so we wanted a sub to stay fresh (2 subs when injured guy returns, incase somebody can't make it 1 week, injury, etc.)
Should be fun, can't wait to get started.
Press (I)
+1 lb 107.5x6
Blah, lost a rep. 6th pretty grindy, no attempt at a 7th.
Bench (V)
+1.5 161.5x2x8, x7
8th rep was an all out grinder. 2nd set was better (got even tighter). Failed 24th rep about 1/3 of the way up...thought I was going to grind it up but I may have given up on it mentally :(. I think I'll still bump it up a pound and just move to 5x5 for a stretch.
Squat (H)
+5 240x3x5
Brutally hard. 8-9m rest between sets and I needed all of it.
Deadlift
315x1, 275x5
No explanation. Lost 2 reps from last week...I did all unweighted walks this week and took creatine all week and lowered my SGDL. Was expecting a stronger pulling day, not a weaker one. Even the backoff was much harder than usual.
Chins
3x6
Played some 3v3 half court pickup in the evening. I definitely notice a difference on the court with the lifting in terms of driving to the basket, defense, rebounding. 3pt shot is just streaky, but that's to be expected. I'll probably need a few weeks of league action to get my timing and conditioning to a decent level, but we should have a good enough team that I can afford to ease into it.
Is a week enough time to determine I'm a nonresponder to creatine? Tempted to just try BCAA's this week and see if they help.
Ceasing use of creatine for now and started use of BCAA's on Monday.
Bench (I)
+2.5 177.5x5
Ugh, a 2.5 lb increase cost me 2 reps. I may start loading this by 1 and 1.5 lb rather than 2.5.
Press (V)
+1 97.5x3x8
Hard, but bar speed was okay enough where I should have a little more progress on 8's.
They started taking trees down at my neighbors directly next to my sons room where he naps. Surprisingly, he was sleeping through it fine until my dog decided to start barking. Therefore, did not get my chins in. I don't wanna tire myself out anyway before basketball so I'll just chin tomorrow after SGDL.
Apparently there were a bunch of last minute entries (word is teams are gearing up to try to strip our title this year, good luck I say), so the league coordinator couldn't get a schedule done in time, meaning tonight will just be a 30 minute scrimmage (still refereed), and afterwords we will get our schedule for the year. I think this will work in our favor anyway as I was nervous about instantly integrating and clicking with 3 new guys right off the bat. Our 6'3" guy had his work schedule changed and had to bail last minute, so we picked up another guy who I have never played with who apparently is a very fast, strong defensive point guard. Looking forward to getting to work tonight, trying to get my basketball conditioning up and some chemistry with the guys. We're all planning on going to the outdoor court about an hour early to practice/play since the actual game won't count in the standings anyway, no need to be fresh.
Not sure if I mentioned it yet, but I thought it was pretty cool that a professional bball player wanted to play with us. He's 27, played D1 ball, and now plays professionally in Australia, but is here during his offseason. We were mixed as a team about taking him on but we ultimately decided it would be way too easy to win the league with him and therefore wouldn't be as much fun. We encouraged him to put in a team so we could have some stiff competition but I don't think that he did.
Exciting! Going with the smaller faster lineup should be fun.
FWIW no one ever wants to talk about creatine it seems, probably because the internet is filled with bros attacking each other over giving bad advice. But I take it, though not on a schedule and not religiously. Usually I'll have about 4-8g in some sweetened (honey) water before I go do something heavy. If I've forgotten to take it in a while I might put a little more in my PWO whey shake (which I also do, though not religiously). The reason I'm writing this is that I'd recommend trying a larger dose, not in pill form because who knows how much actually gets digested, before lifting. I also think if you did something hypertrophy-ish to accompany it (like, um, DIPS!) it would probably help on the upper-body pressing stuff.
Here's to an awesome season! Stoked for you.
Hyptertrophy!?!?!? You see my sets of 8 on the presses?!?!?!
In all seriousness, you're right, I should order a dip attachment soon.
Edit: and thanks for the tip - yes, I do plan on giving creatine another try after I can determine whether or not the BCAA's are doing anything :)
Do you BCaA?
Successful first night. Got there about an hour early to work on my shot, which was off for a while but started to find it at the end. The team was scrimmaged is not one of the better teams, but not one of the worst. It's a little difficult to gauge our team because the 2 outside guys we picked up are ridiculously fast, quick, and athletic but clearly weren't going anywhere near 100%, likely because they didn't feel challenged. We were up 29-21 at halftime (15m halves), I was 2/3 from 3 plus a missed reverse layup, not feeling very confident in my shot overall however. Was trying to make it a point to move the ball around.
With about 5 minutes to go we had been hanging around up from about 6-8 points, mostly because of some lazy boxing out and getting back in transition (hopefully not an issue when the games count and those guys take it more seriously), but it felt like we could pull away at any time we needed to. Well, I guess I kinda took that upon myself. Beat my guy down the court and our pg found me for an open 3 which I nailed. Next time down they found me again and I caught, shot, and drained another one. Ditto for a 3rd time. 3 in a row is usually when the other team gets pissed so of course they decide to try to lock me down. I take the ball up left hand side of the court and pull up as soon as I hit about NBA 3 range, with the guy tight on me. Swish. Next possession, brought it up to the middle of the court, pulled a few dribble moves, then a quick step to the left and pop. Drained my 5th in a row. Of course I had to try the same thing again, and I got another good look but clanked the 6th attempt pretty badly. Oh well, felt good to get it going again. We won with a final of 64-51.
Oh yeah, and the pg threw a ridiculous back door alley oop to the big man who threw it down ferociously, I told one of the guys videoing to send it to ESPN for sports center top 10.
Edit: it was a good thing we decided to go with a sub...there's no way to condition for full court basketball other than playing full court basketball. I called for a sub about 3-4 minutes in, I was gassed. Overall, I was tired but held up okay for about the 24-25 minutes I was out there. Definitely much better than I was starting out last year, and I expect it to get better more quickly than last year also, due to my training.
Some of the guys congratulating me after the game asked me where I had been playing ball recently, and I said I haven't, just working on my game by watching steph curry highlights.
Woke up with a sore and stiff low back from basketball. Low back feels not sore and stiff after some squat and pull magic.
Squat (M)
215x3x5
Since I figured out my current 3x5 last Sunday @240, I went with ~90% for medium day. Not very challenging, as it shouldn't be, but I can't really ever call squats easy.
SGDL
+5 135, 185, 190x5
I think I'm only going to increase the top set on these as I want to keep them fairly low stress during basketball season due to compromised recovery and my dumb choice to eat slightly under maintenance.
Chins
7, 6, 6
Ahhhh good memories of playing that one as a kid. Great feeling when the ball is on fire and you feel like anything you put up is going in. Even my missed attempt at a 6th consecutive 3 felt good out of my hand, even though it wasn't even really close.
Woke up and downed 10g BCAA and got right on the weights....first time trying to lift with no real food. Saturday's are far from ideal training conditions for me (as is pretty much everyday, for that matter). Oh well.
Weighed in at 199.0, which means I'm down about 8-9 lbs in ~6.5 weeks. Slightly faster than I wanted but it should slow down a little. I would estimate I'm down to around 19% BF or so, and I'd like to be in the 15 range for bball playoffs 8 weeks from now. I promise I am going to do an epic bulk after summer, where I want to get up to 220+.
Press (I)
+1.5 109x5
Lost another rep. 6th attempt was half hearted and barely lifted from my shoulders, if at all.
Bench (V)
+1 162.5x5x5
Transitioned from 3x8 to 5x5 so this was easy. Right shoulder been cranky for a little while and letting me know more and more each session, so I moved bench grip in a touch and it seemed to help.
Our injured guy from last year went to the docs and won't be able to play until June so the 5 we have now are the 5 we have for the season...I like our team so hopefully no one gets injured.
Squat (H)
+5 245x5,x2, 230x2x5
Stomach issues and I barely grinded out the first set, some form breakdown on #5. Should have backed off right away but I wanted another crack at 245. Had to give up 2 reps in and take another trip to the bowl. Backoffs were okay, technique and getting leaned over felt pretty good today. I'm just going to program next Sunday for 250x3 with backoffs to stay in front of a stall. I really don't like to let form creep happen at any costs.
Deadlift
+5 280x2x3
Same damn issues every week. Trying to squeeze into position I feel so much gas buildup in my chest that I can't take a breath. Took like 4 or 5 tries setting up to pull an uncomfortable beltless first set. Then I burped it all out and pulled a slightly better belted 2nd set. All of these were mixed grip as I couldn't even budge the bar DOH even though I just did 275x1 DOH as my final warmup. I loaded up 240 for an easy backoff, belted up, and then decided extra DL volume is stupid right now given everything I have going on. I'll just stick to my top work on these for the next 8 weeks and will move to singles at the first sign of triples being strenuous. Concessions probably have to be made somewhere, and the deadlift will be where I make mine right now, given how taxing it is on recovery.
Few hours later...
Chins
6, 6, 7
That sounds right re deadlift. They really can put you in a hole. When I started training again this winter I was really perplexed about how to program the DL but I wound up just doing a simple LP; it's worked way better than I could have hoped for.
How'd your fasted day go yesterday? Were you fasted again today?
whats with all the gas lol are you giving yourself any time to digest whatever you eat or drink before you lift?
Sometimes, when I have the time!
BW this am = 198.6
Rolled the heck out of my right shoulder (and left while I was at it) with the lacrosse ball the last couple days, need to keep at it.
Bench (I)
+1.5 179x5
Hard. Debating whether I should move to triples at 180. Right shoulder let me know it was there, but nothing too bad.
Press (V)
+1.5 99x2x8, x7
Time to move to 5x5. 1st set wasn't even too bad, 16th rep was grindy, then 23rd rep was real grindy so no attempt at last rep.
Chins
3x7
A little bit of progress finally. Only took losing nearly 10lbs to get it.
1st regular season game tonight @ 8:45. I don't anticipate this team being very challenging but the following 2 weeks will be our toughest competition. Gonna tell the guys tonight we need to use this game to figure out our communication, how we're gonna defend, and how we're gonna attack as a team. Plus I plan on running and defending very hard to get my conditioning up. Idc if we're up 30, sorry.
69-57 W. Not the opponent I thought it was. Meh, they weren't bad, but this game should not have been a single digit game with under 10 minutes like it was. I stunk up the joint, going ofer about seven from 3. Only scored 2 points on a layup. In my defense, I took about 3 of those 7 in the last 2 minutes after we were up 10, but after I realized I didn't have it tonight, I focused my efforts on defense, running the court, and also created some plays which resulted in at least 5 assists I can remember.
The 3 new guys really carried the scoring load. They all like to shoot. Id really like to see us establish a better team game as the season progresses, but if we're winning can't complain too much. The next 2 weeks should be very competitive and we're going to have to play better than we did tonight to win.
Only good news for me is my legs felt a little better than last week, so I made sure to keep running hard both ways, and even played some 1v1 after for some additional burn.
Edit: I suppose since this is a strength forum I should post something strength related. One of their big guys, super solid, had to be 6'3", 240+...when our big guy took a rest I switched onto him and he immediately headed to the post to try to establish position. Well, I lowered down for some leverage, legally deterred him outward with my hips and midsection, and I don't remember him trying to come down low again after that. Definitely notice a difference defensively especially getting and keeping position in front of guys trying to drive. Moral of the story basketball kids out there...get strong. (In my case, just a little bit stronger than my pitifully weak self was the last couple seasons)
Less than 12 hours between bball and lifting today...very tired legs, plus a charlie horse in my left thigh from taking a knee there. AM BW = 197.6
Squat (M)
+1.5 216.5x3x5
Hard but no grinders. Form felt hit or miss (aka inconsistent). Widened my grip another finger width, right shoulder still achy.
SGDL
+2.5 135, 185, 192.5x5
Easy. Just gonna microload these by 2.5 until after bball season to prevent the stress level from getting significant.
Great stuff! Love the game recaps and look forward to more as the season unfolds.
It's obvious through your tone of voice that you're stoked on what you've got going on right now, which is awesome. Keep it up.
Thanks man. I'll definitely keep doing them and will take the time to go into more detail if I know I'm not typing to myself :)
Hold the phones folks...I'm off work for a long weekend, so slept like 10 hours last night, indulged on massive amounts of calories and carbs last night (lots of family in town = awesome food available), and BOOM! I had a great session today. I wonder if anybody has looked into the effect that sleeping and calories have on recovery?? Or maybe (not likely, but hopeful) the BCAA's are starting to show an effect after nearly 2 weeks of use now.
Press (I)
+1 110x5
Solid and clean. Maybe had like a 10% chance at a 6th but didn't bother attempting it.
Bench (V)
+1.5 164x5x5
Bar was flying today like it hasn't in a long time. Did these all on 3m rest. Felt like I may have had 10 reps in me on the first set.
Another strong session...curious if any of this can be attributed to the BCAA's or if it's all because I've been able to sleep like a normal person for the last few nights.
Squat (H)
+5 250x5, 235x2x5 Squat 250x5 - YouTube
Ties my 5rm. PRs coming soon folks. Only had this planned for a triple but I knew after the first rep I could get it for 5. Hadn't filmed in a while. I notice my left wrist is in more extension than my right, which I fixed for the last 2 sets. Also still going an inch or two deep. Anything else? I moved the bar position today up my back a 1/2 inch because I think having it a little too low previously was contributing to my right shoulder pain. I could feel it a little today, but not too bad at all. Between the better bad position, narrower bench grip, and rolling it a few more times I should be in the clear.
Deadlift
+5 285x2x3
Planned triples. Not easy, but not hard. I think backing down on these and the SGDL has helped get me out of the recovery hole. No backoff sets til after bball.
Chins
3x7
21st was a borderline lockout but I'm counting it.
Those squats looked fantastic. Checked off every box. What is most commendable is that the last one, while much slower of course, followed the exact same path as the first. Nice work!
I say sleep is king, fwiw. But I've never taken bcaa's and lots of people here swear by them.
^x2 on that squat comment. Spot on brother. I would also agree to the sleep comment, all though i do like bcaa's and believe they help, i 110% believe that by you actually sleeping more than 4hours you could crush it lol
Thanks gentlemen...if I can maintain that technique with 315 I think it would mean a little more. BW seems to be up around 200-201 after the holiday weekend (went away for a day and a half and ate out a bunch). Slept 4.5 hours last night and didn't feel as strong today, go figure :(. No breakfast, 5g BCAA upon waking up, whey shake with milk prior to lifting, and 10g BCAA post workout.
Bench (I)
+1 180x5
Reps were going up pretty solid but 5th turned into about a 4s+ grind, although technique held.
Press (V)
+1 100x5x5
Transitioned to 5s so it wasn't bad. Was going on 3m rest but 4m for the last set as 20th and 25th rep required some effort.
Chins
3x7
21st borderline lockout again. Idk why I often hate gripping the bar for a set of chins more than any other lift...maybe because they're always at the end of the workout I suppose.
Pretty big game tonight against a team who killed it last week and stayed to watch our game and talk smack...hope to report back with a W and hope to not stink up the joint myself. Haven't touched a ball since last week so I'm going to try to get there early and get shots up.
L 58-67. I guarded their big shooter and we went up 6-0 early when I took my early break. Said big guy proceeded to drop 3 straight wide open 3's. Our guys decided to try to play hero iso ball the entire game, not communicate on D to figure out pick and pop defense, switches, etc. We gave up more wide open 3's than I can count. We were down 12+ most of the game, it wasn't even as close as the final score indicates. We made a push early in the 2nd half where we got it to 8 or 10 but lost momentum, then another push with about 5m to go where we cut it to 10, but gave up 2 three's right after that which caused some of our guys to give up.
I played okay, dropped maybe 15-17 or so. Overall, I can't even really call us a team. It's nearly impossible to get your game established when there's little to no ball movement or teamwork happening. It's really disappointing that myself and the other returning guy were grilling potential teammates really hard about the way they play etc to make sure this exact situation didn't occur (streetballers without a real understanding of the game). It's a shame we had 2 guys drop so close to the league which causes us to have to pick some guys up quickly on short notice. The 2 that dropped (1 one week prior to league and 1 two days prior) +me and the returning guy would have been a really good team, but as it stands, it's me, the other guy, and 3 individuals. I'll keep trying to grill them about our style of play but I don't have much hope at this point.
On a positive note, my conditioning came back fast, I felt like I could have played an hour straight, plus I was the only one moving without the ball, setting screens, etc.
Lifted this AM, just getting around to logging now.
Squat (M)
+1 217.5x3x5
These squats the morning after bball are a son of a bitch. Probably gonna go to 2.5lb jumps but down to 3 triples, in order to try to keep the intensity up a little without burning out while my heavy day squat continues to progress (hopefully).
SGDL
+2.5 135, 185, 195x5
Nice and easy, trying to pull them somewhat fast.
1.5 hours of mostly half court pickup with 2 full court games. Getting my conditioning back quickly and my basketball game back, but not quite as quickly. After talking to some of the guys, I think we may try to roll with me running point and turning the 2 athletic street ballers into finishers and the other 2 guys into spot up shooters. I am very comfortable with and enjoy distributing, and can also create my own shot. Hopefully this will let us develop into some resemblance of a team, but I have my doubts. Being that the other 4 guys had all been playing basketball regularly and I hadn't played in 10 months, I figured I would start the season as a complimentary piece and work back into it, but it looks like I will have to force myself into a much bigger workload rather quickly.
Sleep's been meh. Feeling extra beat up from that second night of bball. Still slowly scaling down carbs and cals. All not good stuff for recovery. I have to keep telling myself to just take what I can get right now, and get strong when the situation is right for it (wife's school year ends June 17 so sleep should be much better after that). Right shoulder was feeling fine during presses, and only hurt a little doing bench. Need to do a better job of finding the time to roll it til it's all better. Also have not mentioned yet that my left knee has been getting achy after bball slightly above the knee on the top left part. Usually goes away after a few days, have never had any knee pain before.
Press (I)
+1.5 111.5x3
Lost 2 reps from 110lb. Barely got the triple. Decided against a second triple due to likely being under recovered.
Bench (V)
+1 165x5x5
Much tougher than 164, although the first set was the toughest then it got a little better once I remember to drive my legs and squeeze the bar 100%.
AM bw = 198.4. Trained around 11am...slept almost 8 hours...very low carb Friday and most of Saturday until I carbloaded Sat night and this morning in anticipation of heavy squats and deads today. Went into session feeling pretty darn beat up and under recovered, definitely think the 2nd night of bball on Thursday was a factor.
Squat (L)
225x3x3
Right shoulder achy, adductor a little sore, just overall hurting and a little weak. The whole way through warmups was thinking I needed a light day, but I really wanted to push through and just program a light day for next Sunday instead. Based on how 2nd warm-up rep at 225 felt, I realized I might not even have a single in me today at planned wt of 255, so I just busted out a tough 3rd rep and kept it there for 2 more sets to in effect make it a L/M but more lightish day. If I'm going to keep not eating and cutting bw, I really may need to rotate every other Sunday as H/L to make it thru bball season.
Deadlift
+5 290x3
Really should have kept this light as I had planned based on squats, but I stubbornly/stupidly thought that since I didn't squat heavy I'd be fine for pulling an already sub maximal weight. Boy was I wrong, this felt like an all out 3rm, may have even had a little lumbar rounding on 3rd rep not sure. Cut it there obviously. This is really killing me not aggressively trying to push my weights up but I'm constantly reminding myself of the long term.
Chins
5x5
Allowed for a little more total volume than 3x7.