7-9m, and if I stay in the garage between sets, I aim the fan right at me :)
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7-9m, and if I stay in the garage between sets, I aim the fan right at me :)
196.6 - went over 197 yesterday for the first time on this bulk at 197.2
Squat
+5 260x2x3, x2(xF)
So, on 48h rest this is supposed to be a light day, but due to going out of town for 4 days and missing this Friday's session I wanted to impart a decent stress on my body. The plan was 3 triples, and then hit for a 5rm on Monday. 9th rep (fail) was like 50% lack of strength and 50% misgrooving it and letting the weight pitch forward a touch. These were all heavy as shit, understandably.
Bench
+2.5 187.5x3x3, 165x8
Triples moved okay, kind of hard but not quite all out. 8th rep on backoff set may have been the grindiest rep of my life on any lift. And that's saying something, because I like to grind. I think there were 3 separate times during the lift I thought it was going to fail.
Deadlift
+5 330x3, 300x3
Also was supposed to be Friday, so this was done on 5 days rest from last pull. 3rd rep was barely made, but I'm happy to get it. Hopefully 335 on 9 days rest goes smoother. Backoff was super easy. All work sets done mixed grip, I really should give the hook a shot. Barely pulled 1 rep at 275 doh and had to mix the 2nd warmup rep at that weight.
May try to hit the Airdyne tomorrow before we depart, but hopefully 4 full days off from lifting does my body more good than harm!
What's the theory with back off after 3x3...did you go from 3x5 to 3x3 before adding them?
Yeah, once 3x5 stalled I switched to 3x3 plus backoff, just to keep up the volume to try to keep progressing the upper body movements.
199.0 (!!!)
Airdyne
7 x 20:120
Not my strongest session, very low energy. Hope to come back on Monday strong and ready to push some more gains!
Back in action...only physical activity over the long weekend getaway was some walking and a ~2 hour bike ride on Saturday, with 1.5 hour being a gradual incline up the mountain. Definitely ate plenty while away, wouldn't be surprised to be 200+ tomorrow am.
Earlier this afternoon, after a 5 hour car trip:
Squat
+5 260x5, 240x2x5
Felt heavy but good, some minor knee cave on 5th. 5rm and it wasn't an all out grind!! I guess the rest did me some good.
Press
+1.5 119x3x3, 105x7
1st set hardest, 2nd 2 flew...plenty of room in the tank. Can't seem to get past 7 reps on this backoff weight.
Chins
+.75 1x5 w/ +19 lbs, 2x5 w/ +17 lbs
202.4 (holy water retention!?!? Did a bunch of eating out while away)
Airdyne
7 x 20:120
201.0 - lost a little bit of that vacation water retention. Wouldn't be surprised to come down another lb or so before starting the climb back up...did officially lose a belt hole on my lifting belt...as of this morn I'm up ~12 lb from when I started trying to gain at some point in June
Squat (L)
210x2x5
Bench
+2.5 190x3x3, 165x8, xF. Bench 190x3 - YouTube
See video for first triple. I registered for the SS lifter rankings just for a little added motivation, so I'll video my 335 pulls on Friday to put a +20 on that for a 800 total. By the time I rotate down to singles I expect to climb that much closer to if not past 900. 2nd 2 sets were a little harder and required a small grind, but nothing serious. Tried to get a 9th on he backoff and didn't have the willpower to grind it.
Chins
5x5 @bw
Finished in about 10m total.
Whole workout took me an hour on the nose, which was good because garage was HOT!
Are you doing the first 2 reps of bench on one breath? Helps with not losing your arch.
Yep, 2 reps per breath is the most I can manage.