Squats: 45x10 (f+b), 135x10 (f+b), 225x5 (f+b), 275x5, 295x5, 315x3, 335x2, 355x1, 315x5x3
Single Leg Sled Press: 90x2x10
Started off with a mix of front and back squats to warm up. Then worked my way up to 355 for a single, then did five sets of triples. Last time I lifted nearly this much was in May, with a single at 365. Had I known that I might have tried for 365. I didn't want to hit failure though, just wanted some heavy, not super grindy lifts. Finished off my legs with some single leg presses, full range of motion, knee to chest.
Another 5:30 am morning of 45 mins cardio on the treadmill.
Considering a 1RM of about 350 right now, I'd say that was a good 35 reps of work. I was pretty tired by the end of it. I was happy to hit a 315 again though. I'll keep pounding at them until I can get a 315x5x5 and then drop 10 more pounds on it.
Single Leg Sled Press: 90x2x10 (each leg)
Squats: 185x5, 225x5, 275x5, 295x3x5, 275x5, 225x5
Front Squats: 135x2x10
Curl bar Curls: 50x2x21
At first there weren't any squat racks open. I saw a guy squatting 185 who looked like he could do more, so asked if I could swap in on his rests. No problem, worked out with him for a while. Finished off with some front squats just to hit the quads a bit. Finished off with a couple of sets of 21s to explode the biceps lol. They were pretty pumped up after that. Don't underestimate the pump of the 21s, even at lighter weights.
I seem to be having some circulatory issues. I talked with a doctor yesterday who wants me to get a stress test asap. On one hand, I'm hoping it's nothing, on the other it would be nice to cure these little issues I've been having over the past month and a half or so.
Bench was ridiculously weak today. Repped out a bunch of doubles, but really had to grind out the second rep on each. I was pretty demoralized. Did my rows on the incline lever row machine. Weight seemed like it should have been light at a whopping 135 (3 plates), but the machine isolates really well and eliminates a lot of the body english that sort of ruins a good Pendlay/bent over row.
Anyhow, I have to keep this up so I can get my bench back up. It's crazy I can't rep out a 225x5x5 easily anymore.
Worked out with my protege today, so lots of lighter work at the beginning. Taught him about back off sets after he had issues at 205 bench, had him go for max reps descending after down to 50% of 1RM. I was hoping to hit 225x3x5, but failed on the second set. Good sets on the rows. Slowly getting stronger despite a mild nutritional deficit.