Bench
bar, 8@75, 5@95, 5@115, 3@125, 5x2@135, 3x3@125
*felt pretty good about form and speed tonight, hoping to get a 160 bench, closer to a body weigh bench at least.
Testing Week, Day 2 and Day 3
*Consisted of very light squats and bench and accessory work for blood flow. No interesting things to report leading up to testing day.
Test Day
Squat:
warmup, 1@225, 1@250, 1@265, 1@275 (match PR), 0@285
*The 275 squat looked pretty good, hit depth and wasn’t really a grind. However, it was still pretty tough and my right knee was being twingy. But I decided I wanted to try 285 because it’s testing day and why not. Weight felt good on my back and my descent felt okay so I’m honestly not sure what happened but I failed low and couldn’t drive my hips forward. Pretty shitty but I did switch to flat shoes like a week ago so there’s that. I’ll start squatting with flat shoes and see what I can do.
Bench
warmup, 1@135, 1@145, 1@155 (match PR, but I have hit a double at 155 a couple weeks ago so there’s that), 2x0@160
*Extremely unhappy with this, I hit 2@155 a couple weeks ago and I had 165 in me. My form was not great and there wasn’t an explosive manner to my bench. Wasn’t getting the leg drive I needed and my arch wasn’t great either. All of that combined left me with a less than stellar bench. I have no doubt I can do better, it just needs to be the right day and I’ll test my max again.
Deadlift
warmup, 1@315, 1@345, 1@365 (2 lb PR)
*Again, no thrilled with this pull at all. The rep itself would not have passed in a meet because about at my knees the bar dipped down a bit but the fury over my sucking woiuld not let me drop the bar so I pulled it into lock out. Anyways, blah blah I can do better and will do better soon. Got shit to figure out.
DB Bench
10@35, 5x10@45…way harder than it should have been as I was being very conscious of my pecs, especially the left one. I just seems very tight and sore.
DB Arnold Press
4x12@20s
DB Lateral Raise
3x12@15s
Horizontal Row: Chest Supported Tbar Row
2x10@2 plates
HS Iso Row Neutral Grip
2x10@100 each side
Squat
bar, 5@95, 5@135, 5@165, 4x7@185 (RPE 7)…last set was more like RPE 8 because I was def fatigued
Conv RDL
10@135, 8@185, 4x8@205…tough towards the end due to fatigue…got my traps pretty good as far as soreness
Walking DB Lunges
4x10 R/L @ 20lb
*Sidenote: Now having insane soreness from this the day after, waddling around and barely making it up stairs. So yay. Sore. Can’t wait for tomorrow’s DOMS
Conv Deadlift
bar, 5@135, 4@225, 3@245, 2@275 (belt), 2@295, 3x2@315, 3x4@265
*first and second at 315 were RPE 9 and the 3rd set was RPE 10 due to form, round over a lot. But I definitely surprised myself with this weight, I haven’t done conv heavy in so long and it shocked me. But form really wouldn’t have held up to much heavier so still got form issues.
Paused Squat
bar, 5@95, 5@135, 2@165, 3x2@185, 4x2@165
*The 185 was a bit too much for form tonight, I’m still a bit sore from Sunday and my quads were loud and clear on that.
Leg Press
4x15@2 plates…again a bit of a struggle because I’m still so sore
Incline Bench
10@bar, 5@65, 4@75, 3x4@85, 4x4@75…couldn’t keep it at 85 due to my right shoulder/bicep being a pain in the ass. Felt much better when I went down and paused them
Assisted Pullups
5x3@1 red band
Fat Boy Pulls up
4x6
Cable Rope Pushdowns
4x12@30
Cable Face Pulls
4x10@30
Stairs
3 rounds of 8 runs up the stairs and back down
Bench
bar, 5@75, 5@95, 5@115, 5x5@130 (RPE 7 probably)
Wide Grip Bench (pinkie on the lining)
3x8@95…very awkward but it did feel more mechanical. Not sure about how that would effect my shoulders at heavy weights though
I’m sort of in an in between stage right now with training because I am moving to a whole new city in 1 week so my training will change a good bit. Still powerlifting but will probably move to a more conditioning format. So right now just messing around with form and volume in the gym.