Finally hit an actual bench PR after the disappointing meet benching!
I thought the weight was 205kg when I loaded it for the 4s on deadlift, but it was actually 215kg so that’s a massive improvement! Very nice lifting all round.
Squat (no wraps): w/u with 3x110kg, 3x150kg; 6, 6, x 192.5kg, 4, 4, x 202.5kg, 2, 2, x 212.5kg, 1, 1, x 222.5kg
Leg Press: 1 x 20
DB Hammer Curl: 12e/a x 40kg DBs, drop set
Ab Pulldown: 4 sets to failure
Didn’t go very heavy on the top sets, but still hit decent 6s and 4s. First session without wraps in a while; I felt like a break today, all this heavy deadlifting has destroyed me to be honest!
Deadlift (had no chalk with me unfortunately; also beltless): to 6 x 180kg, 4 x 210kg, 2+2 (rest-pause) x 220kg, 4 x 210kg, 6 x 180kg
OHP: 10 x 60kg, 8, 8, 6, x 70kg (from muscle clean)
Cable Row: 3 sets, last to failure
Lat Pulldown: 2 sets to failure
DB Lateral Raise: 2 sets
Forgot to pack chalk and had smooth bars as I wasn’t at my normal gym, so had grip problems (especially as I started to sweat with the reps). My hands are pretty messed up right now, but deadlifts felt great otherwise.
Deadlift: 6 x 120kg, 6 x 200kg (PR?), 4 x 220kg (PR), 2 x 230kg (PR), 1 x 240kg (all beltless)
CG Pulldown: 4 sets
SS with -
Leg Raise: 4 sets
I halved the number of sets today as my hands were bleeding pretty badly. Deadlifts are going well though! I’ll be moving back towards higher frequency squatting soon I think, in preparation for 300kg.
Squat: w/u with 3x120kg, 2x140kg, 2x180kg; 3 x 220kg, 3 x 232.5kg, 2 x 242.5kg, 1 x 252.5kg, 1 x 262.5kg (579lbs, training PR); then 3 x 5 x 180kg without wraps
…which is very low fat for me. But working reasonably well. I seem to be getting stronger and leaning out gradually, so should be in good shape to maximise the 90kg class.