swan levels up

[swan]

C2 @ 2:05

Squat
Barx5x3
95x5
135x5
160x6x3 3-0-3
Quads kinda crampy today, huh.

Chins
BWx7,7,7,7

[swan]

C2 2:09

Deadlifty
135x5
185x3
215x2
240x1
265x5
250x5
A little lumbar pain last 3 reps of work set but no big deal. Focusing on the "push the floor away" cue has helped a lot.

Bench press
Barx5x3
115x5
155x5
195x3
225x2
235x3
225x5x4 paused

Squat
Barx5x3
95x5
135x5
155x3
175x5x2


Barbell curl
65x10x3

[swan]

Bench press
Barx5x3
115x5
160x5
200x3
230x2 belt - oops, idiot meant to do 235 here
262.5x3x3 belt
237.5x5x2 belt

Squat
Barx5x3
95x5
135x5
175x3
205x5x3
Prolly need to drop to +5 each heavy day.

Farted around with a few barbell curls based on the form shown in the Rip video. Holy forearm burn is all I can say about that.

SLDL
135x5
165x3
195x5x3

BW 234
I really have no idea wtf happened the past week or so to drop 5.

[swan]

Press
Barx5x3
75x5
100x5
125x3
145x2 belt
162.5x2x5 belt - well, it was supposed to be triples but gave up on that after the first set
115x9,8

Squat
Barx5x3
95x5
135x5
165x5x3

Chins
BWx7,7,7,7,5

[swan]

Been rowing on off days in an attempt to improve the sleep situation.

12/9 C2 2k 8:48.5

12/11 C2 @ 2:20
2k 7:56.2 well according to the log in the rower this is the best 2k I've ever done. Huh.

12/12

Deadlift
135x5
185x3
215x2
245x1
275x5 belt - hey what a revelation, all good & pain-free
260x5 belt

Bench press
Barx5x3
115x5
155x5
195x3
225x2
240x3
225x5x4 paused

Squat
Barx5x3
95x5
135x5
165x3
185x5x2

Barbell curls
65x12x3
SS style.

[swan]

Bench press
Barx5x3
115x5
155x5
195x3
225x2
250x1 belt
272.5x1x3 belt
237.5x5x2 belt

Squat
Barx5x3
95x5
135x5
165x3
195x2
215x5x3 belt

BB curls
55x12x2

SLDL
135x5
165x2
185x2
200x5x3

BW 239
Had to futz with the scale to get it to weigh properly. Seems the edge that everything balances on was off center or something. This may have been the source of the extra light weigh-out last time. Maybe.

[swan]

Press
Barx5x3
75x5
100x5
120x3
135x2 belt
150x5x3 - belt - thought this was a 3x5 pr but alas, it merely equals my 3x5 pr
140x5x2 belt

Squat
Barx5x3
95x5
135x5
165x5x3

Chins
BWx2
+18 x5x4

BW 241
Thought I'd grab a weigh-out to go with the weighted chins.

[swan]

Deadlift
135x5
185x5 because I can't remember to do 3
225x2
255x1
285x5 belt
270x5

Bench press
Barx5x3
115x5
155x5
195x3
225x5x4 paused
Leaving out the moderate intensity to see what happens.

Squat
Barx5x3
95x5
135x5
165x3
185x5x3 - was going to do 4 sets but the back started getting really tight, however this is +1 set here since last time so I guess that's something

Barbell curls
65x12x3

[swan]

Squat
Barx5x3
95x5
135x5
165x3
195x2
220x5x4 belt

Bench press
Barx5x3
115x5
155x5
195x3
225x2 belt
250x5x3 belt
237.5x5x2 belt
Damn, wrists have been hurting a lot lately. Wasn't sure I could bench at all but it worked out anyway.

SLDL
135x5
165x3
195x2
205x5x3
All with 2.25" deficit.
Back has been pretty stiff/sore lately, but as usual feels better after these.

[swan]

Press
Barx5x3
75x5
95x5
115x3
135x8x3 belt
All weights are probably a little lighter than given, as the bar was not the greatest.

Squat
Barx5x3
95x5
135x5
175x5x3

Chins
BWx8,10, 7, 6