Solid workout tonight. I had a pretty long day with not very much food intake, but I got a good meal in and drove off to the Y next town over for squats and bench. I was pretty tired so wasn’t sure how things would go. First off, the rack was hard to get used to. The bar hooks were fixed and the 2 pins I tried using were either too high, so I had to go on my toes to unrack, or too low, where I had to quarter squat to rack it. Went with the lower pins and set to it. Warmups were easy, triples with 445 were easy. Was supposed to do 3 doubles with 470, but did 475 for 2 doubles instead, still too easy, so went to 500 and hit an easy triple ATG. Finished off the last 2 triples then went to bench. Bench was just as easy. Either the wider benches really help, or I am getting accustomed to this benching volume. Finished off with some accessory work and a massive drop-set with db hammer curls.
Squats:
135×12x1
275×5x1
335×4x1
385×3x1
445×3x1
445×3x1
475×2x1
475×2x1
500×3x1
445×3x1
445×3x1
Bench Press:
135×12x1
180×5x1
215×4x1
250×3x1
285×2x1
285×2x1
285×2x1
285×2x1
285×5x1
Freemotion Y-Lat Pulldowns:
200 (stack)x12×1
200 (stack)x12×1
200 (stack)x12×1
Freemotion High Lat Row:
300 (stack)x8×1
300 (stack)x8×1
300 (stack)x8×1
Freemotion Pec Flye:
100×8x1
140×8x1
200 (stack)x8×1
200 (stack)x8×1
200 (stack)x8×1
DB Hammer Curls (massive drop set, 3-4 breaths rest between drops):
100×4x1
95×4x1
90×4x1
85×4x1
80×4x1
75×4x1
70×4x1
65×4x1
60×4x1
55×4x1
50×5x1
45×8x1
40×8x1
35×10x1
30×12x1
25×12x1
20×15x1
20×15x1
17.5×15x1
17.5×15x1
100×4x1
+ stretching
Duration: 90 minutes
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