T Nation

TCam's Log - The Road to Elite

Training Logs
#61

Wave 2. Week 2. Heavy Deadlift

Deadlift:
Bar
2x5 @ 135
2x5 @ 225
5 @ 275
3 @ 315 (Add Spud belt)
3 @ 365
2 @ 405
2 @ 455
2 @ 495
2 @ 515 (20 lb. PR!)

Oly Squat (Beltless):
Bar
10 @ 135
10 @ 225
10 @ 275
10 @ 315

Hyperextension:
3x20 @ BW

Hanging Leg Raise:
10 Bent Leg
2x10 Straight Leg
2x10 Toes-to-Bar

Another big PR! Lower body is currently on a roll. Hopefully it can continue and transfer to my 1RM.

I’m very surprised that I got this honestly, because I was on my feet all day at my second job (in a hospital, so concrete floors) and I was in a hurry to get to the gym, so there was almost no stretching, zero mobility, and zero soft tissue work. Oh, and the only meal I had before I got to the gym at 4:30pm was lunch at noon. Makes me happy I can feel like shit and still do this.

That being said, the top set wiped me out, so I took it somewhat easy after that.

Motivation: 4/4
Nutrition: 1/4
Explosiveness: 3/4
Discipline: 4/4

#62

Wave 2. Week 2. Body day

2-Board Press:
Bar
2x10 @ 135
5x5 @ 225 (Left pec hurting)

Superset:
A1 | Deficit Push-Ups:
5x15

A2 | BB Rows (from pins a few inches below the knee):
10 @ 135
5 @ 225
5x5 @ 275 (Straps)

DB Squeeze Press:
3x20 @ 35s

I’m going to need to take a couple weeks off of all pressing I think. If I can’t even do board presses with 225 without pain, then I shouldn’t be benching. I’m probably just going to make my bench and body days back days instead. I’ll add in some super high rep pec things as well for blood flow. I’ve been dealing with this off and on for almost 6 months now. It’s time to take the time to fix it.

#63

Yesterday. Wave 2. Week 3. Explosive Squats

Speed Squat (Beltless):
Bar
3x5 @ 135
2x3 @ 225
10x2 @ 275 (Minimal rest)

Pause Squats (5 count)(Beltless):
5 @ 225
5 @ 255
3x5 @ 275

For pecs recovery > DB Bench:
33, 33, 33 @ 20s (Pronated, Neutral, Pronated)
2x15 @ 20s Squeeze Press

Walking DB Lunges:
2x20 @ 45s

Cable Pulldown Abs (on Lat Pulldown)(Slow and controlled):
5x10 @ “105”

There wasn’t anything special that happened during this workout. The squats felt shitty/good depending on how much I focused on bracing core. I’m still learning to do this without a belt and I think I’m getting stronger because of it. I figured this out pretty quickly during the 10 sets and my speed went up a lot.

Paused squats were very tough. I usually do a 3 count, this time I did a 5 count. It’s a lot longer than you think. Also, my ribs were hurting out of the hole again. But I just dealt with that part and got some decent work done. I started at 275 with the 3 count, so expect 5 count to move up too.

Tonight:
PVC Pipe Bench: 100 flat, 100 slight incline
PVC Pipe Front Raise: 50
Also, compression straps on the knees, 2 rounds each

#64

Thursday. Wave 2. Week 3. Back Day (Replacing Bench)

One Arm DB Row:
10/10 @ 45
10/10 @ 85
3x10/10 @ 110 (Heaviest available)

Yates Row:
2x10 @ 135
5 @ 225
3x8 @ 275 (Straps)

Pecs Recovery >> Smith Machine Bench (3/4 reps):
25 @ 95 Slight Incline
25 @ 95 Less Incline
25 @ 95 Flat
25 @ 95 Slight Decline

Pull-Ups:
2x5 Pronated
2x5 Neutral
2x5 Neutral to Sternum/Lean Back
1x5 Towel

Cable Facepull (w/ FatGripz):
15 @ “95”
15 @ “110”
15 @ “125”

I didn’t really know what to do here. I was thrown off by the lack of a main movement. I guess this was a decent back workout?

I know I need to get more volume in on pull-ups, because I’m continuing to be bad at them whenever I stop doing them.

Tomorrow (Saturday) is going to be speed deadlift and some kind of heavy accessories. Sunday will be another back day, but I’ll add more arm work too.

#65

Wave 2. Week 3. Explosive Deadlift

Speed Deadlift:
Bar
2x5 @ 135
2x5 @ 225
3 @ 275
3 @ 315 (Add Spud belt)
1 @ 365
8x1 @ 405 (Did this in about 2.5 minutes. May have done 9, I lost count so I just did an extra rep)

2.5" Block Pull (Beltless):
4 @ 225
4 @ 315
4x4 @ 405

Leg Press:
15 @ 2pps
10 @ 3pps
20 @ 4pps
20 @ 5pps
20 @ 5pps

Seated Band Hamstring Curls:
3x20 @ 2 Lights

Cable Pulldown Abs (on Lat Pulldown)(Slow and controlled):
2x10 @ “120”
3x10 @ “105”

This was pretty rough on me. The low back is definitely feeling the beltless block pulls. I’m glad I didn’t squat today, because my hips were feeling terrible for some reason. I finally went and bought a lacrosse ball, so I’m going to torture myself with that tomorrow.

Despite the pains, the workout actually went pretty well. I was able to move 405 somewhat quickly. I do really need to work on the portion of the movement a few inches off the floor and a few inches below the knees, because it’s definitely my weak point and it’s slowing me down.

I did almost 10,000 lbs. of volume in my 8 speed reps and 16 block pulls. I’m pretty please with that. I think I’ll keep the total work set volume in mind from now on out of curiosity and to see if it helps me learn something.

Motivation: 4/4
Nutrition: 4/4
Discipline: 4/4
Explosiveness: 4/4

#66

Wave 2. Week 3. Body Day

Superset:
A1 | T-Bar Row (Wide Semi-Pronated)(Bent Over 45 Degrees):
10 @ 1p
10 @ 2p
3x10 @ 3p

A2 | HS High Row (Supinated):
10 @ 1pps
4x8 @ 2pps

Pecs Recovery >> Decline Bench:
100 @ Bar
30, 30, 40 @ 20s (DB)

Cable Triceps Pushdown (Straight Bar):
12, 12 @ 65, 80
12 @ 95
12 @ 125
3x12 @ 95+1/2 Mini Band per side

Cable Curls (Semi-Supinated):
3x12 @ 95

BB Suitcase Holds (Towel fat grip):
3x5/5 @ 95 for 5 sec holds

About 30 Minutes later I mowed the lawn for an hour and a half. Cardio?

This was a good body day workout and probably closer to what I’m supposed to be doing with it than what I have been doing. I didn’t feel particularly strong, nor did I need to. I got the work done and I’m happy with it.

I did a bunch of rolling around on the floor with my LAX ball later tonight. Definitely works better than a tennis ball.

Motivation: 3/4
Nutrition: 2/4
Discipline: 4/4
Explosiveness: 3/4

#67

Wave 3. Week 1. Heavy Squat

Reverse Band Squat (2 Avg. 50-70 lbs. off the bottom, 0 of the top):
Bar
2x5 @ 135
2x5 @ 275
3 @ 315-Bands
3 @ 365-Bands
3 @ 405-Bands
1 @ 455-Bands
1 @ 495-Bands
1 @ 515-Bands (Add Spud belt)
1 @ 545-Bands (20 lb PR!)
1 @ 565-Bands (40 lb. PR and 20 lb. more than I’ve ever walked out!)
10 @ 405 (Beltless)

BB Glute/Hip Thrust:
10 @ 135
4x10 @ 225

Hanging Leg Raise (Straight):
5x10

So pumped about this. My lower back was feeling shitty all day today, so I was afraid that I wasn’t going to be able to squat much. But as soon as I did a few stretches and got moving, I was completely fine. I didn’t even put my belt on until 515, and only because I thought it was getting ridiculous.

Walking the weights out was not as hard as I thought it would be. I remember walking out 545 when I rev band box squatted that and feeling like it was super heavy. The 565 today was not bad at all, and the squat itself was far from the hardest one I’ve ever done. I think I would have had 585 in me if I had skipped 545. At the same time, I’m laying in bed feeling the aching creeping up in my knees and back. haha

I was pretty much brain dead after the squats, so I just kept the accessories short and simple.

Motivation: 4/4
Nutrition: 3/4 (Need more for breakfast)
Explosiveness: 4/4
Discipline: 4/4

#68

Wednesday. Wave 3. Week 1. Back Day (Replacing Explosive Bench

There was nothing special here. I felt pretty run down from the previous day’s squats. I Pendlay rowed 3x4 @ 315 and then did pec stuff basically.

Today. Wave 3. Week 1. Rep Deadlift >> 1+

Deadlift:
Bar
3x5 @ 135
2x3 @ 225
2x3 @ 315 (Add Spud Belt)
3 @ 365
3 @ 405
3 @ 455
4 @ 495 (+1 rep PR!)
15 @ 315 (Straps)

DB Side Bends:
3x20/20 @ 55

Decline Abs:
10 @ BW+50
2x10/10 @ BW+30 Overhead

Hyperextension:
3x12 @ BW+100

I didn’t feel good after the deadlifts. During the rest periods between the hypers, I felt like I was going to throw up and I got the shakes/chills. So I just left after that. I ended up feeling better after I ate. I was craving Gatorade during the deadlifts, so I think I just needed some carbs in me. I had eaten breakfast a couple of hours beforehand though. I don’t know.

I’m happy with the deadlift PR, but it was not pretty I’m sure. I got way out of my groove on the 2nd rep and I shook pretty hard right off the floor, so I had to grind that one out. But it made me make sure I pulled the slack out of the bar on the following two reps.

Also, today I purchased a Sling Shot (the original one) from Mark Bell’s website and I also ordered some lifting shoes. I got the Adidas Power Perfect 2.0’s. Sucks I’ll have to wait to use the Sling Shot for a couple weeks, because of the pecs, but I think it will be useful in getting me back into it and avoiding more injury. I bought the shoes because of my stance being closer now and needing more support/heel than New Balance Minimus have (read: none), in order to better push through my heels (hopefully).

Motivation: 4/4 going in
Nutrition: 3/4
Explosiveness: 3/4
Discipline: 2/4

#69

Wave 3. Week 1. Body Day

Superset:
A1 | Pull-Ups (Wide Pronated):
3, 5
5,4,3,2,1 x 3 (20 secs between each set)
= 53 total reps

A2 | Military Press:
Bar
2x10 @ 95
5x5 @ 135

Superset:
B1 | HS Chest Press (Bottom half reps for pecs):
2x20 @ Empty
3x20 @ 1pps

B2 | FatGripz DB Hammer Curls:
5x10 @ 45s

Cable Low Row:
10 @ “195”
10 @ “210”
8 @ “225”
6 @ “240”
6 @ “255” (Stack)

Band Facepulls:
3x20 @ Light Band

This was a good workout. I’m happy with the military pressing strength that I had. I obviously didn’t go super heavy, but I was explosive with them. It makes me better about the slight delt strain I had a couple weeks ago.

I think the ladder pull-ups are a good thing to keep in the rotation. More reps in a shorter amount of time should make me better at them. I just have to stick with it.

I didn’t feel any pain during the HS chest press, so I guess that’s good. I’m still not going to allow myself to do anything past this small stuff. Gotta let myself heal.

Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4
Discipline: 4/4

#70

Wave 3. Week 2. Explosive Squat

Speed Squat (with new lifting shoes):
Bar
3x5 @ 135
2x5 @ 225
3 @ 275 (Add Spud belt)
10x2 @ 315

DB Stiff Leg Deadlift (Straps):
10 @ 70s
3x10 @ 110s

BB Hip/Glute Thrust:
10 @ 135
10 @ 225
5x5 @ 315

Cable Ab Pulldown:
4x15 @ “125”

Adidas Power Perfect 2.0:
Keep in mind that I’ve only been squatting in flat soled/minimalist shoes for the past 5 years.
These shoes are really well made and I can tell they will last for years. The heel feels like it’s going to be impossible to compress at all. Most reviews I read say that you have to break the shoes in, but mine felt fine.
The grip on the sole is ridiculous. I wasn’t prepared for it, so I definitely need to learn to place my feet exactly where I need they to be. I think I was allowing my feet to externally rotate at the bottom of my squats before, so my ankles took some beating in these shoes, since I couldn’t do that.
As for power transfer, I felt fine and my sticking point was around the same as it always is. I have to get used to the shoes obviously, but I’m happy with how I performed in them for the first day. I was definitely able to stay more upright than before, so we’ll see what happens when the weight is actually heavy.

Motivation: 4/4
Nutrition: 3/4 (Quality was fine, but god damn I need more volume)
Explosiveness: 4/4
Discipline: 4/4

#71

Wave 3. Week 2. Back (Replacing Rep Bench)

Pull-Ups (Neutral Grip):
5x3 @ BW (225)
2x3 @ BW+45 (270)
2x2 @ BW+70 (295)
2x1 @ BW+90 (315)
Fail @ BW+115 (340)
3x5 full ROM and 5 top half partials

DB Single Arm Overhead Carry:
3x100/100 steps @ 70

HS Iso-Row:
10 @ 2pps
10 @ 3pps
3x10 @ 4pps

HS Chest Press:
3x20 @ 1pps

Close Grip Military Press:
Bar
3x5 @ 135

This was an interesting workout. I wanted to try out a max single for pull-ups, since I read somewhere that it’s a decent goal to have a one rep max pull-up equal your one rep max bench. Obviously you include your bodyweight in the pull-up calculation. As you can see, I failed at 340, just barely though. I was a few inches from completing the rep, but that’s exactly where my weakness is. Oh well, I knew my pull-ups needed to increase, and now I have a goal.

The overhead carries were brutal on my forearms, delts, and core. I’ll be keeping those in the rotation for sure.

Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
Discipline: 4/4

#72

Yesterday. Wave 3. Week 2. Heavy Birthday Deadlift

Deadlift:
Bar
2x5 @ 135
2x3 @ 225
3, 1 @ 315
1 @ 365 (Add Spud belt)
1 @ 405
1 @ 495
1 @ 525
1 @ 545
1 @ 565 (10 lb. PR! Finally!)
24 @ 315 (+3 rep PR! 24 years old, so that’s what I went for)

I was ruined at this point. Tried out the Sling Shot on the bench, but I was touching way too low. I’m about to go do my body day, so I’m going to try to figure out the form.

Hanging Leg Raise (Toes-To-Bar):
4x10

Obviously I’m very happy with this. It wasn’t the hardest pull I’ve ever done either, but I also wouldn’t have gotten anything higher than 565. I think I’ve finally figured out my deadlift form after 5 years. I was actually able to pull with my glutes and hamstrings for once. I set my core, bent a bit at the knees, then hip hinged down to the bar and pulled. I’ll have to get a video of it, but my back held up a lot longer than usual.

Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
Discipline: 4/4

#73

Wave 3. Week 2. Body Day

Bench w/ Sling Shot:
Bar
5 @ 95
5 @ 135
5 @ 185 (Add Sling Shot)
3x5 @ 225
5 @ 245
3x5 @ 275

Lat Pulldown w/ 1 Doubled Mini Band:
10 @ “150”
5x8 @ “150”+Band

Dips w/ Sling Shot:
2x10 (Way too easy to do anything for me)

Band Triceps Extension w/ Straight Bar:
4x12 @ 1 Doubled Light Band

EZ Bar Curls:
4x10 @ Bar+50 (Not sure how heavy the bar is)

Ab Roll Outs:
3x10

No pec pain during the bench, which isn’t a surprise considering the Sling Shot. I’m happy to report that it actually becomes easier to use once you get about 275 on the bar because it doesn’t affect your form as much. I didn’t want to push my pecs at all on bench, but it felt like I could do 365 for 5 without a problem. I’m still going to work my way up slowly, using the SS to introduce the weight back.

Lat pulldowns against a band are hard as shit.

Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
Discipline: 4/4

#74

Yesterday. Wave 3. Week 3. Rep Squat >> 1+

Squat (w/ normal shoes. Still working on Oly shoes form):
Bar
2x5 @ 135
5 @ 225
3 @ 275
3 @ 315
3 @ 365 (Add Single Prong)
3 @ 405
3 @ 435 (Terrible)
2 @ 455 (Terrible)
1 @ 495 (Terrible)

Oly Squat (w/ Oly shoes):
5 @ 225
4 @ 275
4 @ 315 (Add Spud belt)
4x4 @ 365

Cable Ab Pulldown:
4x15 @ “110”

I was very disappointed about this workout. I folded over during my squats and just couldn’t get tight. My hamstrings were pulling pretty hard out of the hole and my mid-back just didn’t keep the bar where it needed to be, so my lower back had to take on a lot of the weight. By the time I finished the Oly squats, it was incredibly pumped/sore. I just moved to the abs to make it feel better and left.

I can kind of blame the deadlifts for the hamstring tightness and maybe back weakness, but this was really just a shitty day. I haven’t been sleeping as much or as well as I should and haven’t been eating enough.

Edit: Probably important to note that my left knee and right lower leg (soleus maybe) have been hurting since the first time I squatted in the new shoes. Those things affected me today as well.

I got the minimum rep done at 495 though. It’s 99% of what I squatted at the meet and 96% of my all time PR. So I’m happy that I can grind that out regardless of how terrible I’m squatting.

Motivation: 4/4 going in
Nutrition: 3/4
Explosiveness: 2/4
Discipline: 2/4

#75

Wave 3. Week 3. Bench

Bench w/ Sling Shot:
Bar
3x5 @ 135
2x5 @ 225 (Add Sling Shot)
2x5 @ 245
3x5 @ 275 (No pec pain during. Some soreness in between sets)

Cable Low Row w/ Straight Bar (bench grip width):
8 @ “185”
8 @ “210”
3x8 @ “225”

Superset:
A1 | Military Press:
Bar
8 @ 95
4x8 @ 135

A2 | BB Row:
8 @ 95
4x8 @ 135

Hanging Leg Raise (Slow and Controlled):
5x10

I miss being able to actually bench, but I think I need to continue taking time off from it. My pecs just aren’t healed yet, unfortunately.

Also, I’m noticing a severe lack of motivation, partly because I really hate the gym that I’ve been going to. But I’ve been looking with my girlfriend for an apartment and a new gym. We’re going to a tiny powerlifting/strongman gym for $34/month, which is a fuckin steal. They have a monolift, cage bench, DBs to 150, 600 lb tire and 1100 lb tire, atlas stones, yoke, Conan carry, kegs, Prowler, and a shitload of bars, iron plates, chains, and bands. Plus a lot more stuff. I’m very excited about it. Hopefully we’ll be there in the next month or so. I feel like it’s a very good place for me to get some progress rolling.

Motivation: 1/4
Nutrition: 3/4
Explosiveness: 3/4
Discipline: 2/4

#76

Wave 3. Week 3. Explosive Deadlift

Speed Deadlift:
Bar
2x3 @ 135
2x3 @ 225
3 @ 275
13x1 @ 315 in 2:45

Pause Squat (3-count)(Oly shoes):
Bar
4 @ 135
4 @ 225
4 @ 275
4x4 @ 315
4 @ 275

Cable Lat Pulldown:
10 @ “150”
5 @ “180”
5 @ “195”
3 @ “210”
5x3 @ “225”
3x5 @ “195”

Band Standing Ab Rotation:
3x10/10 @ Light Band

Hypers:
3x20

Not a whole lot to report on this one. I felt great during the speed pulls. Very fast. I’m still getting used to the Oly shoes and this was the first time pause squatting in them, so those weren’t easy. I took a slightly wider stance and I think I’m actually in a better position that way with the raised heel. My calf/ankle is still hurting though for whatever reason.

Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4
Discipline: 4/4

#77

Wave 3. Week 3. Body Day. End of Cycle 2

Bench:
3x30 @ Bar
10 @ 95
20 @ 135
2x10 @ 135 (Pecs were fine)

Superset:
A1 | Military Press from Pins (Below Chin):
Bar
8 @ 95
5 @ 135
5 @ 155
5x3 @ 185 (This felt great)

A2 | Pull-Ups (Neutral):
7x3 @ BW+45

Seated Calf Raise:
2x15 @ 90 (Slow+Pause)

Cable Low Row (Unilateral):
8 @ “165”
8 @ “195”
3x8 @ “225”

Superset:
A1 | Band Triceps Pushdown:
3x10 @ 1 doubled mini per hand

A2 | Hammer Curls w/ FatGripz:
3x8 @ 45s

A3 | Sling Shot Push-Ups:
3x25

Mini Band Pull-Apart:
2x25 Overhand
2x25 Underhand

Overall, great workout. I’m very happy with the power I was able to put into the military presses. The first and second reps flew up each time and the third was only difficult when I got out my groove. Bench felt fine, but I’m still not going to jump back into anything. I think sticking with 135 until I can practically throw it through the roof is probably the best bet, because the exploding out of the bottom is where I keep getting hurt.

I did feel very old waking up today, so injury report: Left knee, right low calf, right pec, right elbow, and low back are my on going issues as of now. Knee and calf are directly from the Oly shoes. I just need to figure out the form. Pec is still recovering, not sure when I’ll be back to 100%. Back is being taken care of with ab work and deadlift/squat fixes. It feels fine, I’m just wary of it. Elbow is really the only thing I’m not sure how to fix. Lots of band work seems to help acutely though.

I’m going to deload now instead of testing my maxes, for obvious reasons. I’ll take a week and do a ton of mobility and tissue work to see if I can come back and continue making progress. I said earlier I was thinking about doing RTS next, but I’m going to stick with the Cube for now. It’s a good program once you tweak it to fit yourself.

Motivation: 4/4
Nutrition: 2/4 (Not nearly enough protein)
Explosiveness: 4/4
Discipline: 4/4

#78

Tuesday. Deload. Squats

Didn’t really do much here. Tried to figure out my oly shoes some more. Didn’t go above 225. My calf and knees are still hurting when I wear the shoes. I’m thinking I should just keep flats/Converse as my competition shoes and use the oly shoes for accessory work. At the very least until I figure out how to use them the right way.

Today. Deload. Upper

DB Bench:
2x20 @ 45s
15 @ 65s
15 @ 65s (Slight incline. First notch from flat)
2x10 @ 80s (Slight incline)
2x10 @ 80s (Flat)

Superset:
A1 | Military Press:
Bar
5 @ 95
5x5 @ 135

A2 | Pull-Ups (Neutral):
5 @ BW
5x3 @ BW+45
10 @ BW

Superset:
A1 | Chest Supported DB Row:
3x20 @ 55s

A2 | Push-Ups with Sling Shot:
3x20

This all felt good. I didn’t have any pec pain at all. My shoulders were a little tight near the end of DB bench, but they got better during the military press and pull-ups.

Well, my girlfriend and I have signed an application for an apartment, and we’re pretty much guaranteed approval, so we will be moving in on September 15th. That’s just about 5 weeks away, which means we’re about 5 weeks away from getting to start lifting at the new awesome gym. Super excited for this place.

#79

Deload. Lower

~2" Deficit Deadlift:
Bar
2x5 @ 135
2x5 @ 225
3 @ 315
3 @ 365
3 @ 405
1 @ 455
1 @ 495
1 @ 495 (No deficit. Added it back after this because it actually felt better)
6x1 @ 495 (Add Spud belt)

Pause Squats (Flat shoes. Beltless):
5 @ 135
5 @ 225
2x4 @ 315 (3 ct pause)
2x4 @ 315 (5 ct pause)

Band Ab Pulldown:
4x15 @ 2 Avg.

This wasn’t really a deload I guess, but the deficit pulls felt amazing, so I kept going up. I think I’m able to get much more leg drive from that position. Everything up to 405 was like speed work and after that I just focused on form. My form/back held up really well the whole time. Also, I can’t remember if I’ve ever even pulled 495 without a belt. I could have done all 8 singles without it probably. I assume that’s a good sign for back and core strength.

5 count pause squats were pretty brutal, I thought my face was going to explode, but everything else felt good during these. I’m definitely going to continue squatting in flats. Everything just feels so much better. I also got some Rehbands for my knees since my TKs were ripping apart. Feel pretty good so far.

#80

Yesterday. Deload. Body Day

Military Press from Pins (below chin level):
Bar
10 @ 95
5 @ 135
3 @ 165
3 @ 185 (Add wraps)
2 @ 205
1 @ 225 (This was really slow. Cut it off here)

DB Bench:
20 @ 55s
5x10 @ 85s (No pec pain. All explosive)

Lat Pulldown:
2x10 @ "165"
2x10 @ “150”

I wasn’t motivated at all for this. I was feeling very fatigued mentally and physically, so I didn’t do very much. The only thing of note was the DB bench, which actually felt very good. I was able to explode off my chest without any pain at all. I’m going to keep moving up on volume and weight with these to keep the healing moving.

Tomorrow is the start of cycle 3 with rev band triples on heavy squat day. PR is 515x3 and is pending defeat. We’ll see how I feel in the knee and back areas though.