Squats (335x5x5)

Weds, 10 Oct 18

Squats: 135x5, 225x5, 315x5, 335x5x5

The work sets were hard, but smooth.  I think I'll leave that weight for a session or two more as I was pretty out of breath when done.

Upper body (245x3x3)

Tues. 9 Oct 18

Bench: 135x10, 185x10, 205x10, 225x5, 235x2, 245x3x3
OHP : 95x10, 115x2x5 , 135x5, 145x3x3

Thanksgiving dinner yesterday, so no workout, but fully carbed up for today!  The sets were hard, but not grindy.  Will move up to 4x4 next day.

Squats (375 1 RM)

Fri, 5 Oct 18

Squats: 135x5, 225x5, 315x2x5, 335x3, 355x2, 375x1

I wasn't feeling right today - my back was sore from my mattress, I def need a new one.  In any case when I started I wasn't sure I was going to be able to go higher than 315 - but then, while doing the second set I got a little uneven.  I normally only use clamps on my work sets, so the weights started to spread on the bar, so I attempted to rebalance myself, looking in the mirror - with a continually more unbalanced load.  I finally got it back on the hooks and sat down for a while - needless to say, that used a lot of adrenalin and rushed strength.  I then decided to do a few heavy sets and call it a day.

Bench (235x5x5)

Thurs, 4 Oct 18

Bench: 135x10, 185x10, 205x10, 225x5, 225x2, 225x1, 225x2, 235x5x5
Seated Smith OHP: 50x10, 70x10, 90x4x10

Good bench session.  Couldn't get a rack to OHP so I used the smith.  They were very taxing, the last reps were brutal.

Deadlifts (405x5x2)

Weds, 3 Oct 18

Hack Squats : 135x10, 225x5
Deadlifts : 315x5, 365x5, 385x3, 405x5x2

I upped the sets on the top end of the deadlift and kept the hack squats in the workout.  They do seem to help get the hamstrings and glutes warmed up without fatiguing me too much.  I'm typically quad dominant, so anything to engage the glute-hams more will help.  I believe that's also why they tend to be an injury target (although I'm not a doctor or scientist), because my front and lat quads can manage the load up to a certain point and THEN the hams engage, as opposed to from the start.  At least, that's my theory.

Upper body (Bench 265x1 RM)

Tues, 2 Oct 18

Bench : 135x10, 185x2x5, 205x5, 225x5, 235x5, 245x2, 255x2, 265x1
OHP : 95x10, 115x2x5 , 135x5

Upper body (Bench 225x5x5)

Fri, 21 Sept 18

OHP : 95x5, 115x5, 135x5x5

Bench : 135x8, 185x5, 205x5, 225x5x5
Curls : 50x2x5, 60x2x5, 70x2x5, 60x5

Everything went well today.  The curls look a little light, but they were reversed preacher bench style - so complete 180 degree arm extension with a pause at the bottom.