Meh got some shoulder pain on the left side only. Yesterday was a lot so that may have caused it. When I lift and climb I feel pretty all round warn out the next day and mostly just want to sleep. I don't think so but could have gotten sloppy on final reps in that AMRAP.
DL 405x1, 445x1, 475x1, 485x1, 495x1 , 405x5. 475 moved pretty nicely for being PR+10 so I kept loading. 495 actually was a tad better than 485. I kept the bar a little further out than normal as I had been pulling right up against the shins and I think that's better for me.
OHP 135x5,5,5,6
Flys 5x emom
Chins NG emom 10,8,6,5,5 or so
Curls 4x
Lat raises
Shoulder pain is more or less gone, may or may not bench tomorrow.
10 days out from 1yr anniversary, gonna test maxes soon. goals:
DL; 495--done
SQ; 405--PR 385, nothing higher 1RM EST.
BN; 240-250, PR 225, 200@7 1RM EST 247
OHP; 160-165, PR 155, 135@6 1RM EST 162
Knee rack pulls 2x8x405
Last edited by TooCuriousso1; 12-08-2017 at 05:44 PM.
SQ 4x2x365 I'll say @ 9, 9.5, 10, 10, 325x3. Last set of 365 was really close to failure but grinded through and form held up. Last rep of 325 was hard too so a bit out of gas. 40-50 percentile day.
OHP 155x1, 160x1, 2x1x155, 2x3x140
Rows sup, 2x8x175, 2x10x165, 135x12
cable flys 3x ss bicep cable curls 3x
What do you think 1RM is based on this bar speed? Thanks for the great song just in time guys -_-
Solid job clipping the rack lol
Last edited by TooCuriousso1; 12-11-2017 at 06:48 PM.
BN 205x5,5,5,5,6 I'll mark it as a PR but it doesn't set a new est 1RM
Flys 4x ss T.EXT
SQ 4x9x255
Leg EXT 3x12x130
My BN form is much much improved but I don't like how I'm having to kinda reset shoulder retraction after the first breath/3 reps. I think I'm prob not getting great leg drive carry into upper back which starts to get a little slack. Was testing diff leg positions and today and this was the only one where when I push my ass doesn't come off the ground.
Went to do some OHP but wasn't feelin it. Chest mega DOMS from yet, those big ROM flys.
DL, warm up, 405x1, 445x1, 475x1, 495x1, 3x8x325
Cable rows 5x12x130
Chins, 70x1, 45x4, was feeling it in my elbow a tad, figured I'd done enough, fine.
Forearm work, cuz why not. What a pump.
This DL wasn't the prettiest, I guess I misaligned the bar and that was why it twisted. Not sure why it looks like my shin isn't vertical from a side view, guess it's the angle. They should be fairly vertical. Anyways, whatever, it went.
In the future I'd like to see a slower/tighter setup (I tend to rush and go more dynamic if I'm not 100% sure its there), better lat engagement--it came slack a bit--a little shoulder rollback on the lockout. Obviously align the bar evenly. It also might have been a bit far forward in general--still trying to find the sweet spot as I've recently gone away from pulling against my shin.
We'll give 405 SQ a go on Monday most likely. Then its cut time.
Pretty proud of that squat. This is basically my 1year anniversary for lifting. Been an awesome year and I'm stoked with how it's finished. 495 DL, 405 SQ, 240 BN, for 1140lbs.
Weighed 190 this morning and I started the cut. I'm aiming for 2k calories which should be about a 800-1k deficit for me. Will probably take me about 2 months.