Okay so it has been a week since I last posted, my b yo. In that week I have endured 3 workouts to which I will fill you in now.
Wednesday
Deadlift
1x5 @ 365#
1x5 @ 405#
1x6 + 3 @ 455#
Weighted Chin Ups
1x8 @ 25#
2x9 @ 25#
GHD Sit Ups
3x20 @ bodyweight
Yea, so I was definitely feeling fatigued from squatting heavy the day before. The weight felt quite heavy when pulling. After 6 reps I had to let go of the bar and back off to rest. Knowing that I got 9 reps (fresh as a daisy I might add) last time I pulled 455# I knew I wasn't done, after taking a short break I stepped up and pulled it 3 more times. Definitely not a mistake but I felt it for the next few days! I am hoping my body will adjust to the workload which I am sure it will. Also, chin ups are awkward as funk!
Friday
Back Squat
5x5 @ 315#
Step Ups
3x10 @ 95# (18" box)
Great day! I have been tweaking the width at which I hold the bar when I squat. Today I really noticed a difference. It helped me stay more upright and 5x5 at 315# felt easier then 5x5 at 305# last week. I will also give credit to my consistent stretching and PVC rolling that I have been doing everyday. I am also tightening up my diet and sleep regimen so keep ya head up. I had to postpone the conditioning until Saturday because we were hungry and tired. This may become a regular occurrence.
Saturday
Bench Press
1x3 @ 215#
1x3 @ 245#
1x3 @ 275# (PR)
Strict Press
3x5 @ 155#
Weighted Pull Ups
1x10 @ 25#
1x8 @ 35#
1x6 @ 45#
Conditioning
3 rounds:
500m run
20 KB swings @ 1 pood
9:10
Well, it seems as though my bench routine may be a little too heavy. I was supposed to press the last set for 3+ reps and I was only able to get it about 1/3 of the way on rep 4 (still exceeds my previous PR of 1 with 275#). I will see how next week goes and decide on the future at that time. I felt strong today, it was beautiful out (except for a quick downpour during our session) and I worked hard. I am proud with all of this session.
