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RE Squats
225 x 10,10,7
Better form than usual, but that was because I was much slower. Nearly every rep had 2 breaths between them.
Good Mornings
175 x 5,5
The fatigue from the squatting made this movement completely useless. I quit early because I knew a third set would be pointless
Hyper Extensions
65 x 12,12
I did pretty well on this. As usual, I have to force out the final reps, but it could be worse.
Janda Sit Ups
15,15
Kind of pointless.
Lower back gets fried as usual. It can't be that weak because it can take a lot of damage from when I do any kind of squatting or deadlifting, but the fact that this is the part of my body that really gets fatigued may raise some issues. Either I need to lay off some of the PC work or actually keep hitting it harder and more than what I've been doing. I should have deloaded this week, but since Monday is my last day at this gym, I'll just take that one week off and when school starts continue the routine.
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| ME Bench Press
225 x 3
240 x 1
Haven't played around in the 225+ range in a while. It's tough to say whether I lost strength because the 225 set made 240 a bit more difficult. All in all, not that bad here. I didn't pay attention to whether my elbows were tucked, but that was it.
Incline BencH Press
135 x 10
145 x 10
155 x 7
Oops, failed 8th rep of 155. This is probably the first time since like 2006 that I was stuck under the weight. It was much harder than I thought to roll it off. I'm sort of glad this happened, because now I have a much better idea of where my weak points are - the lockout. It makes sense because I haven't done much floor pressing, pin pressing, DE work with bands in a while. It's time to focus on that now.
Tricep PRessdowns
130 x 10
145 x 8
160 x 5
Form wasn't perfect, but I handled more weight than usual.
Lat Pulldowns
130 x 10
140 x 8
150 x 6
Screw chin ups. These could do well for a while and it's easy to keep good form.
Face Pulls
100 x 3 x 10
Probably less than I could handle, but who cares. Didn't feel any mind muscle connection unfortunately.
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| Did this like 12 hours ago, didn't have time to update until now.
ME SLDL's
275 x 1
295 x 1
315 x 1
325 x 1
Lots of PR's for this lift. I should note the 275 was done without chalk. That was kind of difficult to hold, but that's the most I ever held for double overhand without any chalk or straps. The rest of the sets were mixed grips but nothing was that bad at all. As long as I pull explosively I'm in good shape here.
Olympic Squats
240 x 3,3,3
Not really that hard, but no matter what rep range you do, this is one of the harder movements. That said, it's probably about time I put something else in here. Perhaps my usual attempt at powerlifting styled squats.
DB Lunges
45's x 8,8
45's x 8,8
45's x 8,8
First set was actually pretty bad because I was going too quickly. Second set was great because I slowed down a bit and that helped. Third set was just a weaker version of the second, trying to grind everything out. A couple of times I almost lost my balance and had to fix that in the middle of the rep, but other than that, not bad here.
Cable Crunches
190 x 15,15
I didn't have much time to do anything else after this, but this was *yawn*.
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| RE Bench Press
170 x 15,9,6
Took a lot out of me. I'll do one more session of this (this time still at 170) until I take a week off and get back to DE work again. I have good control of the negative but poor control on the concentric, nearly the opposite of how it is for heavier work.
Arnold Presses
45's x 8,8,8
Not sure how I was able to get all 8's, but it happened. Third set was a little sloppy since I had to use some leg drive, even while sitting down. One more week of this, then I'll switch to another OH press.
DB One Armed Rows
65's x 12,12
65's x 10,10
Had kind of a higher bench, so more ROM to my disadvantage. Form wasn't as good as usual, but I think because of the bench, it all kind of threw me off a bit.
Cable Rows
140 x 12,12
Good stuff. I only got tired when I was approaching 12 and before I knew it, it was all over.
Plate Pinches
2 25's - needed 2 hands, 2 sets of 30 seconds
Much more weight since last time, but having plates of the same size may make it a little easier. I skipped my direct biceps work today because I don't think it's worth it when you consider all the back work being there. I may have to move it to leg day. I want some "beach" muscles os I'll have to figure out what time is best to do it relative to everything else.
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| RE Squats
215 x 13,10,7
Held a back a little bit on the first set so the 2nd set wouldn't become a disaster. Still hitting at least 30 reps. My form was the usual - several excellent reps, some struggling reps, and a few WTF? kind of reps. It's getting better though. Despite using more and more weight, my body is really getting used to the damage from high repped squats. I take like 2 minute rests now.
Good Mornings
155 x 10,10,10
I did the best I could here. The previous work had made this movement harder to do. All I did was bend down as far as I could and go back up until I felt that tight pull in my lower back. When I move back to DE work, I'll see what happens to this movement.
Hyper Extensions
55 x 14,10,8
Final nail in the coffin for my lower back. Now it's time to try 60.
Cable Crunches
230 x 8,8,8
Hardest part is keeping yourself on the ground. The weight is so heavy that it has enough force to pull YOU up.
Plate pinches
pinching 25 and 5 together, needed two hands, 2 sets of ~45 seconds.
Couldn't handle it with just one hand. Still got the burn from two hands, but I feel like it's all in the area by my thumbs.
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