Max 10/25 Bench

Bench

205x3

210x3 4 sets

Not feeling a PR today, but Nick taught me to put my weight on my traps instead of the middle of my back, and the exercise feels a lot more tight, especially out of the bottom.

Paws Bench

175x3

185x3 2 sets

185x2

Different person counting on the last set (who I'm not blaming) led to the last rep being a real grinder, so I didn't go for a third.

Pendlay Rows

165x5

185x5 4 sets

Up from last week. Aww yee.

Weighted Pullups

3x5 with 25 extra, last few reps I didn't get all the way up.

Weighted Dips

3x5 with 45 extra, not very heavy

Racks were full and the machine doesn't work my grip as well and dumbbells don't weigh 200 pounds so after the dips I bounced. I also did some Bulgarian split squats with a plate on my shoulders for sets of 5-10 while I rested during Pendlay rows. The lunges yesterday made my glutes feel SUPER sore today, which is good, considering usually after a leg day I don't feel them at all. Gonna keep stretching and lunging and Bulgarian split squatting and hopefully get my glutes caught up with the rest of my legs before long. I've decided to take this break from heavy lower body lifts as an opportunity to fix the muscular imbalances that caused the injury. My body is ready.

I found grips that don't hurt

Hack squat machine

315 x 5 x 3

Zercher squat

225 x 6 x 3

Bulgarian split squats

30 x 8 x 4

whatnot

Reverse grip bench

135 x 5

145 x 5

150 x 3+2

Wrist extension hurts with pressure, but apparently only when pronated so supinated and semipronated grips are fine. Although later in the workout I found myself able to extend my wrist while pronated so it might just be a matter of stretching. Hope it goes away eventually though.

Neutral grip dumbbell bench

55 x 5

60 x 5

65 x 5 x 2

Tate press

25 x 8 x 4

Pendlay row

135 x 8 x 2

145 x 8

155 x 8

Shrugs

365 x 5

385 x 5

405 x 4

315 x 8

Last squat of 2010

Squat

285 x 1

265 x 2

275 x 2

285 x 2

What's the RPE for one definitely in left in the tank and maybe an iffy one?

Cleans

135 x 3

145 x 3

155 x 5

155 x 2+f

155 x 3

Feeling better about my drop into these, except the second set of 155.

Bulgarian split squats

lots

abby calby

09/02/10 Deadlift

Rack Pulls:
495 x 4 @8
525 x 4 @8
545 x 4 @8.5
565 x 4 @9
585 x 4 @9.5
605 x 2 @10
625 x 2 @10

RDLs:
4 x 8 x 295 @8

Bulgarian Split Squats:
4 x 10 x 35s

Leg Raises (Abs)