NEW PR!!

     You get another two-fer today because I forgot to upload yesterday's notes. No PR on bench, but some good progress. The PR happened today on deads. Keep reading to see all the deets.

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Monday 5/11

DB BENCH:

Slight Incline:

30lb x12

It was after this first set that the flat bench opened up, so we switched over to that.

BENCH:

95lb x12

115lb x6

(135lb x3) 3x

4.5" block:

155lb x2

155lb x3

1/2 Rep - Bottom Up:

(95lb x10, x1 Full ROM) 2x

DB INCLINE BENCH:

35lb x10

45lb x2  - needed a spot on both, basically a fail, immediately went to 35lb x4

(40lb x4) 2x

I went to the 45's first because someone was working with the 40's. I had a feeling I wouldn't be able to get them, but I tried anyhow!

SEATED CHEST FLY:

85lb x10

95lb x8

105lb x5

I then tried a variation I've seen where you're not sitting, but leaning against the seat, legs out in front, about a 45° angle.

45lb x3

95lb x2

65lb x6

Tuesday 5/12

DEADS:

133lb x12

199lb x3 (overhand), x3 (mixed)

(239lb x3) 3x

BENT BB ROW:

Bar x20

55lb x12

65lb x12

75lb x10

SINGLE LEG RDL:

(50lb KB x10 ea. leg) 3x

LAT PULLDOWN:

Narrow:

85lb x12

90lb x10

100lb x6

CABLE LAT SWEEP:

15lb x10

25lb x6

20lb x5

CABLE LAT PRAYER:

20lb x10

30lb x7

35lb x5

20lb x10

ASSISTED PULLUPS:

I used the same hand/arm position on the pullups as I did on the pulldowns

90lb x10

(80lb x6) 2x

MACHINE CRUNCH:

(80lb x12) 3x

BACK RAISES:

25lb x12

45lb x10

70lb x8

••••••••••

     I'm kind of pleased with the 135lb on bench. I couldn't make sets of 5 this week, but the sets of 3 felt stable and solid. I'm not making the progress that I would like on the bench. I need to look into that and adjust what I'm doing. 

     The deads went well! I didn't do a lot, but I did get a PR on my sets of 3! I've never done that weight before and I'm very pleased with my progress. I remember when I was stuck at sets of 185lb, and even that was a struggle. I didn't even have to wear my knee sleeves tonight. My right knee is angry now, but it held up while at the gym. 

     I'm reigning my food in and getting it back to where it should be. I didn't have a ton of energy last night for bench but for some reason today, I was kind of peppy. I don't question it anymore, I just roll with it. 

     I've had dinner, had my treat, and now I'm ready for tea and a rest.