Easy workout. This week is a complete 180 from last week. Last week I could barely walk, felt crippled, really had to focus hard to get through the workouts. This week I have absolutely no soreness (other than my achy/strained lat/delt thing), tons of energy, etc. In the past I have not done well pulling 2 weeks in a row with any real intensity, so while adding in a ton of squatting and benching I was not sure how I would respond to this week’s demands which call for the first singles of the routine (2 singles at 595, 85%). Elevated pulls felt tight and kind of slow, but were easy. By the time I got to pulling from the floor I was feeling strong and destroyed everything. 600 is a nicer round number than 595, so I pulled it for an easy double and triple. Nice. Benching felt good today. Stable and strong, not too fatigued feeling. I opted out of flyes and inclines as those are the most stressful for my lat/delt, and did machine rows and chins instead as I am missing direct back work. I really enjoyed this workout. My friend that lifted with me last Wednesday was a no show. I hope he’s still not crippled from that workout, lol. I also think some chick was taking pics/film of me on her iPhone. I kept seeing her with the phone pointed perfectly in my direction and then shed see me looking and would quickly turn away. Creeper. Or maybe I’m just being presumptuous. More squats and bench on Friday, and I will annihilate those. Not being presumptuous.
Bench Press:
135×30x1
180×5x1
215×4x1
250×3x1
265×2x1
265×2x1
265×2x1
265×2x1
265×2x1
Elevated Deadlift (plates lifted ~3.5″):
355×3x1
420×3x1
490×3x1
525×2x1
525×2x1
525×2x1
525×2x1
More Bench Press:
195×5x1
230×4x1
265×3x1
300×2x1
300×2x1
300×2x1
300×4x1
Deadlift:
355×3x1
420×3x1
490×3x1
560×2x1
600×2x1
600×3x1
560×2x1
495×5x1
Yet More Bench Press:
180×4x1
215×4x1
250×4x1
250×4x1
250×4x1
250×6x1
Machine Lat Row:
200×10x1
200×10x1
200×10x1
Hammer Grip Chins:
bw x10×1
bw x10×1
bw x10×1
+ stretching + power yoga (40min)
Duration: 150 minutes
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