Wide-Grip RDL: 385x5@8.5.
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Wide-Grip RDL (middle finger on ring, no belt): bar x 10, 135x5, 185x5, 225x5, 275x5, 315x5, 365x5, 385x5@8.5, 345x5.
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High-Incline Close-Grip Bench Press (no sleeves no wraps): bar x 10, 95x5, 135x5, 185x5, 225x5@9, 205x5.
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Straight-arm Lat Pulldowns (myo). Bike.
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More supplemental work. Did the bro jumps of 45s and 25s. A little much on RDL, a little little on inclines. It’s ok, I’m finding the groove. But in a way it’s good because I have been too conservative on my jumps (in general), which means more volume and time in the gym, both of which I’m trying to pare back a bit.
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Just a solid day.
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#gym #fitness #workout #ignitefitnez #liftlocal #atx #austin #austinfit #atxfit #atxfitness #wendler531 #531 #untamedmethod #powerlifting #rpe #squat #squats #benchpress #deadlift #oldmanstrength #hairflipfriday #fitfriday #fridayfit
Slingshot Bench Press: 300x5@8.
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SSB Squat, no belt, w/40# chains: bar x 10, add chains bar x 10, 155x5, 205x5, 245x5, 265x5@9, 225x5, 225x5.
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Slingshot bench press: bar x 10, 135x5, 185x5, 225x5, add slingshot 275x5, 300x5@8, 275x5.
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Low incline DB bench (myo). DB lateral raises (myo). Bike.
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Today is a supplemental day. Work up to 5@8 and a little back off. Squats were alright. No belt to force me to go lighter and not be too much stress. Bench was not great feeling. I started to get that arm pain 😡, but I think that may have been spurred by something I did before bed last night. Still…
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To that, my sleep has been rough this past week. Not 100% sure why. But it is obviously affecting recovery.
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Things to keep an eye on.
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#gym #fitness #workout #ignitefitnez #liftlocal #atx #austin #austinfit #atxfit #atxfitness #wendler531 #531 #untamedmethod #powerlifting #rpe #squat #squats #benchpress #deadlift #oldmanstrength
Deadlift: 500x1@8.5.
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Deadlift: 135x5, 225x3, 315x1, 405x1, 455x1, 500x1@8.5, 520x0, 405x1, 405x1.
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Bench press, 3-second pause: Bar x 10, 95x5, 135x5, 185x5, 225x5, 245x5@9, 225x5.
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Belt squat (myo reps). Pull-ups. Bike.
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Deadlift singles. I should have stopped at 500, but I went up to 520 to see. I had the strength but the lumbar didn’t like me so I stopped just below the knees. Kinda stupid, but a good learning moment.
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Paused bench was good. My left pec was ok with the work. I did spend a bunch of time yesterday stretching and massaging it. Will continue doing that.
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I want to add a bit more “pulling” in, for balance. So 10 sets of singles (30 sec rest) of pull-ups. Pull-ups are prone to annoying my elbows, so starting light.
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#gym #fitness #workout #ignitefitnez #liftlocal #atx #austin #austinfit #atxfit #atxfitness #wendler531 #531 #untamedmethod #powerlifting #rpe #squat #squats #benchpress #deadlift #oldmanstrength
