What do you think your max DL might be?
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What do you think your max DL might be?
Conditioning - 10/11/2011
@jag: Thanks
@lynn: Not quite sure. I'm gonna say between 525-540. I imagine if I got really fired up 550 isn't impossible.
Rowing Machine - 10 Rounds
15sec sprint : 75sec rest
Treadmill
2.7mph @ 15%
@jag: Thanks
@lynn: Not quite sure. I'm gonna say between 525-540. I imagine if I got really fired up 550 isn't impossible.
Rowing Machine - 10 Rounds
15sec sprint : 75sec rest
Treadmill
2.7mph @ 15%
Heavy Lower Body - 10/12/2011
A1 Deadlift
485x3,3,2,1 - 9
A2 Cable External Rotations
60x9,9,9
B1 1-Leg Hyperextension
+65x6,6,6
B2 NG Face Pull
200x12,12,12
C1 1-Leg Calf Raise
135x6,6,6
C2 Hanging Pikeup
BWx8,8,8
Deadlift PR, yay! I'm guessing 5 plates for 3 is doable if I can hit 2 sets with 10 pounds less. That's pretty sweet. I shaved a set off the accessory stuff here and there because of time constraints. My schedule changed and I need to get up slightly earlier than anticipated to get to work on time.
A1 Deadlift
485x3,3,2,1 - 9
A2 Cable External Rotations
60x9,9,9
B1 1-Leg Hyperextension
+65x6,6,6
B2 NG Face Pull
200x12,12,12
C1 1-Leg Calf Raise
135x6,6,6
C2 Hanging Pikeup
BWx8,8,8
Deadlift PR, yay! I'm guessing 5 plates for 3 is doable if I can hit 2 sets with 10 pounds less. That's pretty sweet. I shaved a set off the accessory stuff here and there because of time constraints. My schedule changed and I need to get up slightly earlier than anticipated to get to work on time.
Conditioning - 10/13/2011
@gaz: Thanks brosef.
Complexes - 4 Rounds - 2x16kg kettlebells
RDL x 7
Bent Row x 7
Swing x 7
Snatch x 7
Front Squat x 7
Push Press x 7
Sled Dragging - 4 Rounds - 180lbs
Reverse Drags
Forward Drags
Row Drags
@gaz: Thanks brosef.
Complexes - 4 Rounds - 2x16kg kettlebells
RDL x 7
Bent Row x 7
Swing x 7
Snatch x 7
Front Squat x 7
Push Press x 7
Sled Dragging - 4 Rounds - 180lbs
Reverse Drags
Forward Drags
Row Drags
Heavy Upper Body - 10/14/2011
A1 Dips
BW+160x3,2,2,1 - 8
A2 NG Chinups
+95x3,3,2,2 - 10
B1 DB Incline Press
105sx4,4,3 - 11
B2 HS High Rows
350x6,6,5 - 17
C1 Dips - AMAP
C2 Chinups - AMAP
This workout was cut a little short. I had to do that a couple times this week unfortunately. Oh well. Dips felt pretty decent for this weight.
A1 Dips
BW+160x3,2,2,1 - 8
A2 NG Chinups
+95x3,3,2,2 - 10
B1 DB Incline Press
105sx4,4,3 - 11
B2 HS High Rows
350x6,6,5 - 17
C1 Dips - AMAP
C2 Chinups - AMAP
This workout was cut a little short. I had to do that a couple times this week unfortunately. Oh well. Dips felt pretty decent for this weight.
Recreation - 10/15/2011
Went hiking for a few hours. It wasn't too strenuous. There was about a mile of semi-strenuous hiking, but mostly the ground was pretty level. This is fine considering I didn't really take any days off this week. If anyone lives in the DC metro area or knows it well I went to Great Falls.
Also, I went with my girlfriend and her parents because they were visiting from out of town and she wanted to introduce me. Pretending to be an upstanding young gentleman who isn't banging their daughter is a workout in and of itself, heh.
Went hiking for a few hours. It wasn't too strenuous. There was about a mile of semi-strenuous hiking, but mostly the ground was pretty level. This is fine considering I didn't really take any days off this week. If anyone lives in the DC metro area or knows it well I went to Great Falls.
Also, I went with my girlfriend and her parents because they were visiting from out of town and she wanted to introduce me. Pretending to be an upstanding young gentleman who isn't banging their daughter is a workout in and of itself, heh.
Heavy Lower Body- 10/16/2011
A1 SBB Box Squat
320x3,3,2,2 - 10
A2 YTA
7.5sx11,11,11
B1 Good Morning
315x6
(Substituted the next few sets with pullthroughs. My back was kind of bothering me during the squats, and in fact is still doing so today. Even doing that set of good mornings was probably dumb. Hopefully it decides to behave for my workout today.)
B2 Towel Chinups
+10x10,9,8,7 - 34
I just called it there. I was going to do a couple of other things but I figured I should just not make a minor injury more serious. I'm hoping my back is 100% by the time I'm supposed to do deadlifts this Friday. On the bright side squats were pretty decent. Damned SBB squats make me feel so weak though.
A1 SBB Box Squat
320x3,3,2,2 - 10
A2 YTA
7.5sx11,11,11
B1 Good Morning
315x6
(Substituted the next few sets with pullthroughs. My back was kind of bothering me during the squats, and in fact is still doing so today. Even doing that set of good mornings was probably dumb. Hopefully it decides to behave for my workout today.)
B2 Towel Chinups
+10x10,9,8,7 - 34
I just called it there. I was going to do a couple of other things but I figured I should just not make a minor injury more serious. I'm hoping my back is 100% by the time I'm supposed to do deadlifts this Friday. On the bright side squats were pretty decent. Damned SBB squats make me feel so weak though.
ME Upper Body - 10/24/2011
@lynn: Thanks. I get bored with traditional cardio so I do random stuff for conditioning quite often.
I have not exactly been slacking. However, I went to workout a couple days after my last posted workout and hurt myself pretty badly. I mentioned that my back bothered me slightly, and it really wasn't that bad initially. Well, it lingered a couple days and during my next workout I was stupid and ignored the fact that as I was warming up on seated rows my back was hurting more and more. On the heaviest set something snapped and my back was just fucked. It was going into spasm for the next couple of days and I ended up taking the rest of the week off from lifting or vigorous exercise. The spasms were so intense I couldn't breath when they kicked in, which happened every few minutes. I wouldn't be surprised if I caused a disc herniation/prolapse.
It's still bothering me slightly, though much better now. I was able to lift heavy with no issues at all really. I was surprised. Tomorrow's lower body workout will be the real test. I might have to make pretty heavy modifications.
The wall of text will end soon, but I'm going to try some conjugate periodization similar to the Westside template for a bit. A couple things will be modified, but it will mostly remain the same.
A Incline Press
45x8, 95x5, 135x3, 165x3, 195x3, 225x1, 245x1, 265x1, 275x1 (PR), 265x1, 255x2,1 - 7 @ 90%+
B1 CG Bench Press
225x8,7,6,5,4 - 30
B2 Chest Support Rows
145x8,8,8,6 - 30
C1 Dips
+90x8,5,5,4 - 22
C2 Pullups
+25x8,6,6,5 - 25
I was surprised I felt as strong as I did, but I went with it and it rocked. Close grip bench felt good too, though it killed my triceps before I got to dips. No probsky, the triceps have always been a weak point for me.
I will be including some extra back work on my lower body days. My back has always responded pretty favorably to a very high frequency anyway.
@lynn: Thanks. I get bored with traditional cardio so I do random stuff for conditioning quite often.
I have not exactly been slacking. However, I went to workout a couple days after my last posted workout and hurt myself pretty badly. I mentioned that my back bothered me slightly, and it really wasn't that bad initially. Well, it lingered a couple days and during my next workout I was stupid and ignored the fact that as I was warming up on seated rows my back was hurting more and more. On the heaviest set something snapped and my back was just fucked. It was going into spasm for the next couple of days and I ended up taking the rest of the week off from lifting or vigorous exercise. The spasms were so intense I couldn't breath when they kicked in, which happened every few minutes. I wouldn't be surprised if I caused a disc herniation/prolapse.
It's still bothering me slightly, though much better now. I was able to lift heavy with no issues at all really. I was surprised. Tomorrow's lower body workout will be the real test. I might have to make pretty heavy modifications.
The wall of text will end soon, but I'm going to try some conjugate periodization similar to the Westside template for a bit. A couple things will be modified, but it will mostly remain the same.
A Incline Press
45x8, 95x5, 135x3, 165x3, 195x3, 225x1, 245x1, 265x1, 275x1 (PR), 265x1, 255x2,1 - 7 @ 90%+
B1 CG Bench Press
225x8,7,6,5,4 - 30
B2 Chest Support Rows
145x8,8,8,6 - 30
C1 Dips
+90x8,5,5,4 - 22
C2 Pullups
+25x8,6,6,5 - 25
I was surprised I felt as strong as I did, but I went with it and it rocked. Close grip bench felt good too, though it killed my triceps before I got to dips. No probsky, the triceps have always been a weak point for me.
I will be including some extra back work on my lower body days. My back has always responded pretty favorably to a very high frequency anyway.
Another good looking journal in here. I agree with everyone, deadlift's numbers are impressive!
ME Lower Body - 10/26/2011
@fufu: Thanks sir. Always been one of my better lifts.
@lynn: I'm trying to be careful, but it's so hard to hold back, heh.
@xfactor: Thanks sir.
A Front Squat
45x8, 95x5, 135x3, 165x3, 195x3, 225x1, 255x1, 275x1, 295x1, 315x1 (PR), 295x1, 285x1 - 4 @ 90%+
B1 GHR
BWx3x5 (Negatives)
B2 NG Chinups
BWx3x10
C1 Half Kneel Rope Lift
50x3x10
C2 DB 90/90 External Rotations
15sx3x15
So I'm supposed to be easing into it after that back injury but the front squats just felt great. I smashed my previous best with front squats which was 295, and I haven't even hit front squats regularly in probably a year, so I was psyched. I picked front squats because of the reduced spinal shearing forces. I did limit the volume though. I was going to total 7 reps but kept it less to play it a little safer.
I tried to choose accessory work that was back safe too. The half kneeling rope lift bothered it ever so slightly so I kept the weight low. I could have easily done more, but I wasn't going to force it.
@fufu: Thanks sir. Always been one of my better lifts.
@lynn: I'm trying to be careful, but it's so hard to hold back, heh.
@xfactor: Thanks sir.
A Front Squat
45x8, 95x5, 135x3, 165x3, 195x3, 225x1, 255x1, 275x1, 295x1, 315x1 (PR), 295x1, 285x1 - 4 @ 90%+
B1 GHR
BWx3x5 (Negatives)
B2 NG Chinups
BWx3x10
C1 Half Kneel Rope Lift
50x3x10
C2 DB 90/90 External Rotations
15sx3x15
So I'm supposed to be easing into it after that back injury but the front squats just felt great. I smashed my previous best with front squats which was 295, and I haven't even hit front squats regularly in probably a year, so I was psyched. I picked front squats because of the reduced spinal shearing forces. I did limit the volume though. I was going to total 7 reps but kept it less to play it a little safer.
I tried to choose accessory work that was back safe too. The half kneeling rope lift bothered it ever so slightly so I kept the weight low. I could have easily done more, but I wasn't going to force it.
jagbender
Registered
The great falls are pretty cool. I have family that lives in the area!
Ya think you fooled the parents?
jagbender
Registered
I need to make a safety bar for my gym I tested my catch bars today and they failed
DE Upper - 10/28/2011
@jag: Yeah it's really nice, especially in the fall. I'm pretty sure her parents know that I'm sleeping with her, but they like me otherwise, haha.
The safety bar isn't actually any safer. I have no idea where that name came from. Here's what it looks like:
http://www.gymequipment.uk.com/store/image/3408h/Special_Bars_Safety_Squat_Bar.jpg
A Push Press
45x8, 75x3, 105x3, 135x8x3
B1 Decline Press
255x6, 265x6, 275x5,5,3 - 25
B2 Seated Row Pronated
255x6,6,5,5,3 - 25
C1 NG DB Military Press
65sx4, 60sx6,5,5,4 - 24
C2 Chinups
+45x6,6,5,5,3
No complaints about this workout. Push pressing felt fast as Hell. Decline pressing numbers were awesome even though I haven't done a decline press in a year at least. That's definitely a PR. Seated rows felt good, and maybe even a little easy. I was a tad timid just because this is the exercise where I put my back over the edge before, but no issues there at all. NG military pressing is always a bitch. I have trouble getting my left arm in the correct lockout position. I figure I should do what I suck at though.
@jag: Yeah it's really nice, especially in the fall. I'm pretty sure her parents know that I'm sleeping with her, but they like me otherwise, haha.
The safety bar isn't actually any safer. I have no idea where that name came from. Here's what it looks like:
http://www.gymequipment.uk.com/store/image/3408h/Special_Bars_Safety_Squat_Bar.jpg
A Push Press
45x8, 75x3, 105x3, 135x8x3
B1 Decline Press
255x6, 265x6, 275x5,5,3 - 25
B2 Seated Row Pronated
255x6,6,5,5,3 - 25
C1 NG DB Military Press
65sx4, 60sx6,5,5,4 - 24
C2 Chinups
+45x6,6,5,5,3
No complaints about this workout. Push pressing felt fast as Hell. Decline pressing numbers were awesome even though I haven't done a decline press in a year at least. That's definitely a PR. Seated rows felt good, and maybe even a little easy. I was a tad timid just because this is the exercise where I put my back over the edge before, but no issues there at all. NG military pressing is always a bitch. I have trouble getting my left arm in the correct lockout position. I figure I should do what I suck at though.
Really like the way this program is set out. Thats why you're the 'pimp!
Push press looks good, too. Lot of volume there. I love doing 8x3, 10x3 etc etc, really fun way of training.
Push press looks good, too. Lot of volume there. I love doing 8x3, 10x3 etc etc, really fun way of training.
Conditioning - 10/27/2011
@Gaz: I'm just using the Westside template but modifying to be less specific to the powerlifting exercises themselves. However, the basic concept of conjugate periodization remains in tact.
Rowing machine - 10 rounds
Lower intensity rowing x 50sec
Sprint rowing x 10sec
Sled dragging - 180 x 4 rounds
Forward drag x round trip
15sec rest
Row drag x 1-way trip
15sec rest
Callisthenics - 3 rounds
Carioca x 1-way
Pushups x 10
Carioca x 1-way
Mountain climbers x 20
Tabata squat thrusts x 8 rounds
@Gaz: I'm just using the Westside template but modifying to be less specific to the powerlifting exercises themselves. However, the basic concept of conjugate periodization remains in tact.
Rowing machine - 10 rounds
Lower intensity rowing x 50sec
Sprint rowing x 10sec
Sled dragging - 180 x 4 rounds
Forward drag x round trip
15sec rest
Row drag x 1-way trip
15sec rest
Callisthenics - 3 rounds
Carioca x 1-way
Pushups x 10
Carioca x 1-way
Mountain climbers x 20
Tabata squat thrusts x 8 rounds
Conditioning - 10/29/2011
Elliptical - 10 rounds
Lower intensity x 50 sec
Sprint x 10 sec
Callisthenics - 4 rounds
Jump rope x 45 sec
Rest 15 sec
Jumping jacks x 45 sec
Rest 15 sec
Callisthenics - 3 rounds
Stair runs x 3
Sled reeling @ 90 x round trip
Pushups x 10
Elliptical - 10 rounds
Lower intensity x 50 sec
Sprint x 10 sec
Callisthenics - 4 rounds
Jump rope x 45 sec
Rest 15 sec
Jumping jacks x 45 sec
Rest 15 sec
Callisthenics - 3 rounds
Stair runs x 3
Sled reeling @ 90 x round trip
Pushups x 10
DE Lower - 10/30/2011
A Power Hang Clean
45x5, 95x3, 135x4x2, 155x4x2
B Rack Deadlift (Mid shin)
225x3, 315x3, 405x3, 475x5,4
C1 KB Swing
(40kg + blue band)x3x12
C2 Supine Row
(BW+45)x3x8
C3 Side Bends
80x3x12
Cleans felt okay, but it's been a while since I've done them. I went fairly light hoping my form didn't suck too bad, and I felt reasonably comfortable for this weight.
Rack pulls I stopped a little premature. I didn't hurt my back, but I was trying to keep the volume pretty low so as not to go overboard and re-injure myself. I could just tell that was the stopping point.
A Power Hang Clean
45x5, 95x3, 135x4x2, 155x4x2
B Rack Deadlift (Mid shin)
225x3, 315x3, 405x3, 475x5,4
C1 KB Swing
(40kg + blue band)x3x12
C2 Supine Row
(BW+45)x3x8
C3 Side Bends
80x3x12
Cleans felt okay, but it's been a while since I've done them. I went fairly light hoping my form didn't suck too bad, and I felt reasonably comfortable for this weight.
Rack pulls I stopped a little premature. I didn't hurt my back, but I was trying to keep the volume pretty low so as not to go overboard and re-injure myself. I could just tell that was the stopping point.
ME Upper Body - 10/31/2011
@fufu: I wrap it around the handle passing one end through the opening on the other side. That sort of forms two connection points between the band and handle on the bell. I slide those connection points to the sides of the handle. I stand on top of the slack in the band. This allows for a much better gluteal contraction since you're not decelerating as hard toward the end of the movement. Not to mention even the 40kg bell is easy to swing, so this is a good way to add resistance.
A Incline Bench Press
45x8, 95x5, 135x3, 165x3, 195x3, 225x1, 245x1, 265x1, 280x1 (PR), 265x2x1, 255x1 - 5 @ 90%+
B1 CG Bench
230x8,7,6,6,3 - 30
B2 Chest Support Row
150x8,8,8,6 - 30
C1 Dips
+90x8,6,5,5,4 - 28
C2 Pullups
+25x8,7,6,5,4 - 30
Another PR on the incline press, though this one was uglier. I'm not going to try and break this number next time. My planned increase in volume at this intensity should be sufficient to induce adaptation.
Accessory work felt good. I had a pretty solid pump going too, which always feels nice. Based on the way my triceps felt, I was expecting a poorer showing on dips but it was decent. Still a bit of an ego killer though because I know I can do substantially better fresh.
@fufu: I wrap it around the handle passing one end through the opening on the other side. That sort of forms two connection points between the band and handle on the bell. I slide those connection points to the sides of the handle. I stand on top of the slack in the band. This allows for a much better gluteal contraction since you're not decelerating as hard toward the end of the movement. Not to mention even the 40kg bell is easy to swing, so this is a good way to add resistance.
A Incline Bench Press
45x8, 95x5, 135x3, 165x3, 195x3, 225x1, 245x1, 265x1, 280x1 (PR), 265x2x1, 255x1 - 5 @ 90%+
B1 CG Bench
230x8,7,6,6,3 - 30
B2 Chest Support Row
150x8,8,8,6 - 30
C1 Dips
+90x8,6,5,5,4 - 28
C2 Pullups
+25x8,7,6,5,4 - 30
Another PR on the incline press, though this one was uglier. I'm not going to try and break this number next time. My planned increase in volume at this intensity should be sufficient to induce adaptation.
Accessory work felt good. I had a pretty solid pump going too, which always feels nice. Based on the way my triceps felt, I was expecting a poorer showing on dips but it was decent. Still a bit of an ego killer though because I know I can do substantially better fresh.
Conditioning - 11/01/2011
@lynn: Yeah it's a fun one. Be prepared because the kettlebell gets catapulted back to the start position faster than normal. The rhythm is very different.
Elliptical sprints x 10 rounds:
Low intensity x 50sec
Sprint x 10sec
Circuit x 4 rounds:
Sled drag - 180x3-way
Rows - 180x1-way
Pushups BWx15
Circuit x 3 rounds:
Stair runs - BWx4
MB front slam - 10lbx10
Jumping Jacks - BWx25
@lynn: Yeah it's a fun one. Be prepared because the kettlebell gets catapulted back to the start position faster than normal. The rhythm is very different.
Elliptical sprints x 10 rounds:
Low intensity x 50sec
Sprint x 10sec
Circuit x 4 rounds:
Sled drag - 180x3-way
Rows - 180x1-way
Pushups BWx15
Circuit x 3 rounds:
Stair runs - BWx4
MB front slam - 10lbx10
Jumping Jacks - BWx25
ME Lower Body - 11/02/2011
A Front Squat
45x5, 95x5, 135x3, 165x3, 195x3, 225x1, 255x1, 275x1, 295x1, 320x1 (PR), 300x1, 280x2x1 - 5 @ 90%+
B1 GHR
(BW-45)x8,6, (BW-40)x5, (BW-40)x8 - 27
B2 NG Chinups
BWx4x10
C1 Half Kneel Rope Lift
60x3x10
C2 DB ERs 90/90
20sx12,12,10
Solid front squats. Definitely not an easy 320, but 325 was a possibility. I'll try for it next week. I used a pulldown machine for GHRs with a rope attachment for a ghetto setup with an assist. I accidentally took the weight "up" for the 3rd set instead of down. I'll use a 45 pound assist next week too.
A Front Squat
45x5, 95x5, 135x3, 165x3, 195x3, 225x1, 255x1, 275x1, 295x1, 320x1 (PR), 300x1, 280x2x1 - 5 @ 90%+
B1 GHR
(BW-45)x8,6, (BW-40)x5, (BW-40)x8 - 27
B2 NG Chinups
BWx4x10
C1 Half Kneel Rope Lift
60x3x10
C2 DB ERs 90/90
20sx12,12,10
Solid front squats. Definitely not an easy 320, but 325 was a possibility. I'll try for it next week. I used a pulldown machine for GHRs with a rope attachment for a ghetto setup with an assist. I accidentally took the weight "up" for the 3rd set instead of down. I'll use a 45 pound assist next week too.
Conditioning - 11/03/2011
Treadmill x 15mins
3.5mph @ 12%
Circuit x 4:
Stair runs x 4
Jump Rope x 100
MB Pushups Pass x 10
Mountain Climbers x 20
Treadmill x 15mins
3.5mph @ 12%
Circuit x 4:
Stair runs x 4
Jump Rope x 100
MB Pushups Pass x 10
Mountain Climbers x 20
DE Upper Body - 11/04/2011
A Push Press
45x5, 95x3, 125x3, 150x8x3
B1 Decline Press
275x4, 260x5,5,4 - 18
B2 Pronated Seated Row
260x4x6 - 24
C1 NG OH Press
65sx5,4,4
C2 Chinups
+50x6,5,5
Ran a little short on time here. Got up early for this because I hopped on a plane to Youmacon (Anime convention) in Detroit that morning. Decline numbers were a little down because the decline setup wasn't as steep. Also, the heavier push pressing was noticeably more fatiguing. Overall not bad though.
A Push Press
45x5, 95x3, 125x3, 150x8x3
B1 Decline Press
275x4, 260x5,5,4 - 18
B2 Pronated Seated Row
260x4x6 - 24
C1 NG OH Press
65sx5,4,4
C2 Chinups
+50x6,5,5
Ran a little short on time here. Got up early for this because I hopped on a plane to Youmacon (Anime convention) in Detroit that morning. Decline numbers were a little down because the decline setup wasn't as steep. Also, the heavier push pressing was noticeably more fatiguing. Overall not bad though.
DE Lower - 11/06/2011
A Hang Power Clean
45x5, 95x3, 135x2, 170x8x2
B Good Morning
315x6,6,5,5,3 - 25
C1 KB Swing
(40kg+grey band)x3x12
C2 Body Row
(BW+45)x3x9
C3 Side Bends
85x3x12
Overall good workout. Didn't have my chalk with me so I skipped rack deadlifting and did good mornings. I figured they wouldn't like me having chalk on my carry-on bag. I went straight from the airport to my gym where I train.
A Hang Power Clean
45x5, 95x3, 135x2, 170x8x2
B Good Morning
315x6,6,5,5,3 - 25
C1 KB Swing
(40kg+grey band)x3x12
C2 Body Row
(BW+45)x3x9
C3 Side Bends
85x3x12
Overall good workout. Didn't have my chalk with me so I skipped rack deadlifting and did good mornings. I figured they wouldn't like me having chalk on my carry-on bag. I went straight from the airport to my gym where I train.
ME Upper - 11/07/2011
A Incline Press
45x5, 95x5, 135x3, 165x3, 195x3, 225x1, 245x1, 265x1, 280x1, 270x1, 265x2x1, 260x4x1 - 9 @ 90%+
B1 CG Bench
235x7,6,5,5,4 - 27
B2 Chest Support Row
155x8,8,8,6 - 30
C1 Dips
+90x8,7,5,5,4 - 29
C2 Pullups
+30x8,6,5,5,4 - 28
Pretty solid workout. I didn't go for another PR on inclines. Last one I hit was a little sloppy. This time 280 was a ton cleaner, so I was happy. Also, doing a very high volume of ME work this week and deloading from ME work next week. Accessory work didn't progress much or at all. Pretty happy with it nonetheless, as I was a lot more fatigued from all that volume on the inclines. Much longer workout. Tonight will be similar.
A Incline Press
45x5, 95x5, 135x3, 165x3, 195x3, 225x1, 245x1, 265x1, 280x1, 270x1, 265x2x1, 260x4x1 - 9 @ 90%+
B1 CG Bench
235x7,6,5,5,4 - 27
B2 Chest Support Row
155x8,8,8,6 - 30
C1 Dips
+90x8,7,5,5,4 - 29
C2 Pullups
+30x8,6,5,5,4 - 28
Pretty solid workout. I didn't go for another PR on inclines. Last one I hit was a little sloppy. This time 280 was a ton cleaner, so I was happy. Also, doing a very high volume of ME work this week and deloading from ME work next week. Accessory work didn't progress much or at all. Pretty happy with it nonetheless, as I was a lot more fatigued from all that volume on the inclines. Much longer workout. Tonight will be similar.
