Normally an off day for me, but lifting on short rest to get on a Sunday, Tuesday, Thursday schedule since I will be busy or traveling the next two Friday’s. Numbers were solid despite this.
Bench: x3, @9, drop
215x3
235x3
255x3
270x3 @9
250x3
If 270 is my 4RM, puts me right on pace for 300
Close grip floor press: x6, @8, repeat, drop
185x6
205x6
215x6 @8
215x6
195x6
Squat: x4, @9, drop
275x4
315x4
345x4
375x4 @9
345x4
These were pretty disappointing, but not surprising. Legs/hips were still sore from Tuesday’s workout.
Pendlay rows: x6, @8, repeat, drop
205x6
225x6
245x6 @9.5, 225 felt easy but this was a massive difference. Didn’t repeat since I overshot my RPE
225x6
Was originally supposed to do the last workout of the program today, taper next week and then max out, by found out my gym will be closed for a couple days for renovations right when I’m supposed to peak. Sick timing. So instead of doing the last workout I began tapering today. Worked up to an easy single on each lift: 350x1 squat, 265x1 bench, and 385 on DL. Also did some facepulls and rows.
I’ll take off this weekend and text my maxes next week. Squat on Monday,bench Wednesday and DL Friday.
One of the hardest reps of my life. Was debating between 435 and 440 for my 3rd attempt, and my buddy convinced me to go for 440 to give me my first 200kg squat. Hit a serious sticking point half way up and almost lost it but recovered and locked it out. Lower back is feeling pretty sore right now, mostly in my spinal erectors and nothing near the SI joint tho. Getting a massage tomorrow and not deadlifting til Friday so should be fine.
bench:
warmups to 250
270x1 flew up
285x1 moved good
300x1 PR +10 I felt pretty confident about this but it actually moved better/easier than I expected, so decided to do one more attempt
305x1 PR +15 a slow grind pretty much the whole way but never really in doubt
Never thought I'd ever hit a 15 lb bench PR again. I think everything above 265 has only been 5 lb jumps. Everything just felt lighter and moved great today.
light incline db press, cable rows, facepulls, arms. nothing too strenuous. off tomorrow and DL on Friday.
sumo DL:
warmups to 405
455x1
475x1
500x1 PR +15 was pretty easy tbh
515x1 PR +30 also moved good and didn't feel like a max
525xf got pulled forward and did not feel good on my back so I bailed. its prob there if I schedule my attempts differently. have a video of the 515, just need to figure out how to post it, lol old people
prob the best week ive ever had lifting wise. ill prob take the weekend off and see where my OHP is at on Monday and then start a cut for 2-3 months.
Squat:
225x5
275x5
315 AMRAP, 315x11 one more rep than last time, still kinda disappointing. Thought I would hit 12+, felt kinda weak today. Been having some stomach issues last few days, might be why
315x5x2
RDL, leg press, banded GHR. All 10+ reps, can already tell I’m gonna be sore tomorrow