I debated over benching today at the gym or tomorrow at home, decided to squat today, despite having deadlifted yesterday. Good choice! I was able to do sets of triples instead of doubles, so that was an extra 5 reps at 355 today over Monday. Didn't have time for accessory work as I was a little slow getting a bench. I kept the breaks fairly short and the reps were quite fast.
That's two more sets of doubles, and they were quite fast. I only had a minute or two between the top sets. After the 315x4 my back started to feel fatigued, so I decided to do some single leg extensions. Did about 40 reps a leg 50, 70, 80, 90.
I upped the weight this week, but damn the deadlifts felt heavy and left me a little lightheaded. Rather than faceplant into the decline bench press, I just did a few doubles. Finished off with a few 70 dumbbell farmer's walks around the gym.
My groin felt a little pulled and I just wasn't feeling the energy today. My shoulder is screwed up a bit as well and I didn't bench over the weekend. If I feel decent on Weds I may turn my deadlift day into a squat session - but I'll see how the next couple of days go.
Finished up the session with single leg extensions (a side) - 50x10, 70x10, 80x10, 90x3x10.
Once again, 10 minutes cardio (stairclimber and rope pull), followed by bench, then finished with 120 kettlebell swings in sets of 30 on a 5 minute timer. (10 both hands, 10 right, 10 left, 30 sec rest)
I really enjoy deadlifting. Something about the simplicity of picking heavy things up and putting them down under control. I just feel very strong when I do it. Anyhow, tonnage last week was 13,300 lbs and this week was 14,650 lbs.
I'm torn on moving forward vs doing it another week or two.
The squats felt really, really heavy and I needed to catch my breath on the top 2 sets. I simply ran out of gas on the last rep and didn't feel like risking an injury. Needless to say, I'll do this one over again.
So once again, no nonsense, straight into it. I felt warm enough and was ready to go. I was nailing the 5x5 for depth and speed, no problems. A little out of breath, but no pauses needed in the reps. Finished up with some leg extensions with feet turned out to focus on the VMO and front quads. Kept the weight to a manageable x5-10 range. Tonnage Mon 13450, today 15125 lbs. I'll add 20 lbs on Monday and drop back to 3x5. I think this plan is working out. I have the flexibility to do a session as many times as needed until it's smooth, and for now 20 lbs seems like a moderate increase. I'll likely drop back to 10 lbs as I approach 405 lbs.
This is my first bench in over a month, went well - I didn't want to go all out. My last day of benching I worked up to 255x2x5 . I did a bunch of accessory work - chest supported row, croc rows, machine pulldowns/tricep pushdown/seated row. We'll see how the shoulder feels tomorrow.