Today was my speed work day. I paused all reps and took five deep breaths between each set as my rest time. My back was still smoked from my deadlift day yesterday.
DB Incline Bench: 3x15
Rope Pressdown: 60 reps
DB Military Press: 3x10
DB Flyes: 3x15
I felt like shit the whole time and was grateful when it was over.
Got a second job as a bouncer at a club, so this week’s been a little hectic. Had a box squat max effort day that didn’t suck. I hit my training max (365) and it was brutal. Did some close grip bench for hypertrophy on Thursday, then some back work. Fat Gripz chins are my new favorite assistance exercise.
Now, I’m just bumpin’ Illmatic.
Today was eh for lifting. I missed twice on the block pull. I suck at those. The thing is, I don’t have a bad lock out from the floor because I get so much goddamn leg drive going. Whatever. It was a PR, anyway. The last time I hit 495 on a block pull I did it with straps and a belt. I did this beltless and without straps.
1) Block Pull (4”): PQP, 3x1@405, 455, 496. 2xMiss@545, 515. 1x3@405
2) Deficit Deads (3” Deficit): PQP, 2x6@315, 1x6@365
3) Chest Supported Row: 4xWho cares@Who cares.
Ryan had an awesome day, though. He pulled 700 from the blocks, which was fucking awesome. Jacob also did really well and pulled 565. Ryan joked that when I have a bad day I deficit dead to make myself feel better. It’s true. I fucking love those things. All day.
I really need to get better about picking my jumps. I feel grateful to be running into this problem, actually. It’s forcing me to learn how to listen to my body. Hopefully, I’ll get better at that before something bad happens.