Was too busy to train this last week. Good news is that whatever I strained in my back seems to have resolved.
Bench (paused first rep only) - 315x5x2 sets, 345x3x3 sets
Squat (flat soles, belt and knee sleeves) - worked up to 365x2, 385x2, 405x2, 425x2, 445x2
I got a cold on Tuesday and wasn't up for training until today. I'm still feeling a bit congested but it didn't seem to affect my workout today.
Bench (paused first rep only) - worked up to 345x5x3 sets
Sumo deadlift (with belt) - worked up to 405x1 with double overhand grip, then switched to hook grip
495 for 10 singles with 30-45 seconds rest between each single. Switched to mixed grip after 7th rep because I could feel my grip was weakening.
Rested a few minutes then pulled a few heavier singles - 545x1, 565x1, 575x1
Standing behind the neck press (had to clean and press the weight to start every set b/c no racks were available) - 135x5, 155x5, 175x5
Parallel grip chins - bw x 10 + 20 rest pause reps = 30 reps total in 3 minutes
Goal for today was to do some technique work, move quickly through my sets and do some active recovery. Everything took a little under 1 hour. All sets (including warm ups) of bench, squat and dead took about 10 minutes for each exercise.
Bench (paused all rep) - worked up to 315x1, 345x1, 365x1x3 singles, 365x3
Squat (no belt or sleeves) - 135x5, 225x3, 275x3, 325x3x3 sets (done explosively, good speed on these)
Sumo deadlift (no belt, mixed grip, forgot to bring chalk) - worked up to 415 for 10 singles, about 30 seconds rest between each.
45 degree back extension - bw x 15 x 3 sets
1000 meter row - 4 min 45 seconds ... not trying to go fast, just wanted to do some concentric work for my back
Incline db curl - 25 x 10 + 20 rest pause reps = 30 reps total in 3 minutes
Standing behind the neck press - 145x13, 165x6
Squat (with belt and knee sleeves, flat shoes) - worked up to 435x2x5 sets
Bench (paused first rep of each set only) - worked up to 345x5x4 sets
Incline bench - 135x5, 185x5, 225x5, 225x6
Squat (with belt, no sleeves) - worked up to 350x5x3 sets, short rests
Sumo deadlift (with belt) - worked up to 399 with regular double over hand grip
Switched to hook grip - 449, 499, 539 for 10 singles with ~30 seconds rest between each ... switched to double overhand grip after 3rd single.
Rested a few minutes then did 3 heavier singles - 559x1, 589x1, 604x1 ... pretty happy with 604 considering how fatigued I was by the time I got here. I lifted at the campus gym which has nice round plates, which even for pulling singles feel a little easier than the hex plates.
Goblet squat 1 & 1/4 squat - 50x10x2 sets
Standing behind the neck BB press - 145x16, 165x8 (both new rep maxes)
Bent over row w/ belt - 315x10, 365x5 (new rep max)
Stiff leg deadlift - 375x5, 425x5 (these felt weak)
Incline bench - 215x14, 235x8
Bench (paused first rep only) - 345x5x5 sets
Underhand chins - bw x 5, +50x5, +30x6, bw x 7
Reverse EZ bar curl - 75x10, 8, 6
Superset with incline DB curl - 22.5 x 8, 6, 5
DB fly - 40x12x2 sets (wanted to stretch out chest a bit, it felt tight after bench)
Short workout today
Standing behind the neck press - 145x15, 165x6
Squat (flat soles, with belt and sleeves) - worked up to 445x2, 455x3
Bench (paused first rep only) - 355x5x3 sets
Sumo deadlift without belt - worked up to 399 with double overhand grip, then switched to hook grip
449x1, 489x1, 509x1, 539x1, 559x1, 579x1
Switched to mixed grip - 599x0 ... lost grip half way up, I think I put on too much liquid chalk and a whole layer of it just came off all at one. I decided to get drop the weight back down a little, clean my hands and apply more liquid chalk, and build back up if the weights felt good.
579x1, 599x1, 608x1 ... PR for deadlift without belt! Held the weight at the top for about 10 seconds to work on grip.
Underhand hammer pulldown machine - 140x20, 160x16, 180x12, 200x8
Did some squat mobility
Incline bench - 215x15, 235x10
Chin ups - bw x 12
Bench (paused first rep only) - worked up to 355x5x4 sets ... Used the non-level bench (right side is noticeably higher) at the gym across from my lab. Today my right lat, rear delt and pecs are sore :-/
Plan was to do squats at 445x2x5 sets . I used my weighlifting shoes today, but my knee didn't seem to like that. On the second double I felt some minor sharp pain on the outside of the knee and decided to stop. It feels fine now but I'm glad I didn't try for any more today. If my knee feels fine tomorrow I'll probably try the same workout again with my Chucks.
Squat (flat soles, knee sleeves, belt) - worked up to 445x2x5 sets ... no knee pain this time
Pause squat w/ 5 second pause at bottom (no belt) - 275x5
Worked out at the gym by the pool. They have an adjustable bench that locks into the squat rack and works great ... much better than the non-level bench at the gym near my lab. Unfortunately the squat rack was being used so I had to use their other bench, which is very narrow and low to the ground.
Bench (paused first rep only) - 355x5, 4 ... forgot to bring chalk and my hands started slowly slipping outwards. I probably could have gotten my reps but it felt unsafe so I stopped.
Behind the neck press - worked up to 170x1, 180x1, 185x1, 190x1, 200x1 (PR)
Incline bench - worked up to 225x5, 245x5
Bulgarian split squats - bw x 20 x 3 sets ... did these between sets of other stuff. I think some single leg stuff might be good for building up the muscles around my right knee. It is still painful but not in the way it was when I first injured it. Now it feels like the muscles around it randomly cramp up (worst if I sit for a couple hours) and sometimes get irritated if I do too much volume. It seems to respond very well to foam rolling or just mashing on it with my hand. The most tenderness is near the attachments for vastus medialis and vastus lateralis.
Plan for today was to go a little lighter than I have been on deadlifts. My legs were pretty sore from my last few workouts and I felt like I had no pop out of the bottom of the lift, so I probably couldn't have gone much heavier anyway.
Sumo deadlift (with belt) - worked up to 555 for 6 singles, used hook grip until 3rd single then switched to mixed grip
Hammer chest supported row - worked up to 4 plates per side for 6