Decided to lump my upper and lower workouts so that I could get a solid 3 day rest (flying home monday and won't be able to lift) and my one-week membership was up this day. Decided to do a 10% fatigue so I could get the most out of the 3-day recovery.
Rack Pulls (a bit lower than my home gym) x 2:
315 @ easy
405 @ 6
455 @ 7
Quit here cuz grip was slipping and didn't want to bother sneaking chalk. Could have gone all day at 455 but I wanted to do more weight. Anyways today was supposed to have a lower back focus and I knew I would get that with the pause squats:
Pause Squats x 5 @ 9-10 w/10% fatigue:
275 @ easy
315 @ 8 (probably wasn't staying tight enough)
345 @ 9
365 @ 9.75
355 @ 10
330 @ 10
OHP x 5 @ 9-10 w/10% fatigue:
135 @ easy
155 @ 9.5 (was a little tight and breathing kind of funny)
165 @ 9.75
155 @ 9
150 @ 9
150 @ 9.5
Was going to do paused incline DB Press but my left pec was hurting like a bitch.
5 x 8 x 80's, 100's, 100's, 100's, 100's
Will do these more often cuz today is the first day in a long time I have a good upper back soreness PWO.
4 x 6 x 225, 255, 275, 275
Did these facing the mirror. This was the first time I can confirm good form on these, and 275 is the most I've done without pins. Feelsrealgoodman.jpg
5 x 6 x 30's, 35's, 40's, 45's, 45's
5 x 6 x 25 (adjusted angle to make each set tough)
Curls on the left to get dat der symmetry.
Back to incline press for:
3 x 12, 10, 8 x 80's
2.25 hrs or so in there...was beat hardcore.