Today's combined bench and deadlift session...
5/3/1: cycle 2, week 3
5 x 110kg
3 x 125kg
3 x 140kg
I was hoping for more but had to do this session a day earlier and my shoulders were still toasted from inclines on Tuesday.
5 x 160kg
3 x 180kg
3 x 200kg
Again I had hoped for more but am happy considering I had already hit bench.
A1. CG Press
3 x 10 x 80kg
A2. Zercher Squats
10 x 60kg
10 x 70kg
10 x 80kg
I was feeling a little fragile at the start of this but eventually manned up.
10 x 20kg
2 x 8 x 40kg
7 x 40kg
This is a weird machine, it shouldn't have felt that heavy.
3 x 5 x bw
3 x 15 x something
Combination sessions done in a hurry are brutal. Also, ab work was ditched by popular vote (1-0).
Scored myself a 7-day pass at the local SHITness First so I got some weights lifted this week finally. Kept it all sub-maximal and with pretty low volume because its a deload week.
worked up to a 140kg triple
10, 6, 6, 5 x 50kg
I'm happy to have finally hit 10 reps again, and I think I had 2 more in me.
worked up in 8 reps sets with OH grip until I could only get a triple then a double with 170kg. Epic forearm pump.
More forearm pump!
EZbar curl x BW dips (3 sets)
Hammer curls x cable pushdowns (3 sets)
worked up to a 90kg single
damnit. we are pretty much equal in the military and u havent even done it consistenly:( curse u and ur pressing strenght:angrydude:
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
Didn't get back to the Gold Coast til late on Monday so had to do squats and MPs together on Tuesday.
5/3/1: cycle 3, week 1
5 x 110kg
5 x 130kg
8 x 145kg
A decent start to the cycle.
5 x 60kg
5 x 70kg
5 x 75kg
Doing any max effort exercise after squats is a very bad idea.
5 x 10 x 100kg
Did assistance today, DB Presses with 50kgs for 12, 8, 5, 5 then back and arms. Finished with some barbell rape complexes.
15 squats, 5 Mps, 10 zercher squats, 10 rows, 10 RDLS, 10 shrugs, 20 pushups, 10 straight-leg sit-ups.
1 x 40kg
2 x 50kg
Now I feel like dying.