fri 8/10 - Rep day

WG incline BP - index on rings
95x15, 135,165,185x10, 195x6 dammit, 185x8, 135x17
band pull aparts
superset

reverse grip shrugs
225,315,405,405x20

rolling DB floor skullcrusher
40,55,60x10, 65x12
DB curl to shoulder - racking the DB on shoulder
40,45,50,55x10

arm pump stuff

Did some internal/external band rotations as part of warmup and in between inclines. Wide grip felt fairly strong but my shoulders were aching by the time it was all over. I'll take post-set ache over mid-rep zing any day, though. Reverse grip shrugs helped loosen things up again and made the shoulders feel better. I think I'll do some CG inclines for reps on Tuesday and go for my bench contest entry on Friday to give my shoulders time to rest. No safety bar work next week either as I have some temp work starting up and I have to switch gyms. This is fine because the SSB puts a lot of pressure directly on the AC joints.

mon 8/13

wide squat to box - pretty low box I think, may need to adjust this
135,225x10, 315,405x5, 455x2, (wraps) 515x0 - technical, (rev avg) 545x2

wide pin GM - running out of time, so these again. Just below navel
225,315,405x5+, 455x3

Today sucked pretty bad in the gym. I can't wait until it's below freezing outside so that I can move and lift without being drenched in sweat. Had to chalk my shirt and my skin to keep the bar from slipping. 515 got stuck on the pin on the unrack and really messed up the walkout. Should have re-racked and tried again but I'm an idiot. GMs were ok but I was pretty pissed off by that point.

tues 8/14 - rep day

CG incline - all paused until indicated
95x15, 135,165x10, (TnG) 175x8, 185x7,7, 165x12
band pull aparts
superset

t-bar row - weight in number of 45lb plates
3,4,5,6x10, (TnG) 5x26
low incline DB press - stop shy of lockout
45,60,70x15+

internal/external band rotations, stretch

Pretty good pump. No liftoff, so I was conservative on the incline numbers and reps. Probably could have gotten 185x8 with a lift off. T-bar rows and low incline DB pressing felt pretty good.

I'm going to try going to a slightly different split with a separate squat and deadlift day. One heavy press day and one rep press day, because my pressing options are still pretty limited.

thurs 8/16

sumo dl
225,315x5+, 405x5, (belt) 495x3,3,3, 405x23 (ouch)

sled drags - 2 plates, rubber floor, 150ft or so total per set
backward, backward, forward, backward, forward

wrecked

Tried to follow Prilepin's chart for the deads. Felt alright, fast enough. I need to be more aggressive when getting down to the bar. Don't think, just pull.

Lost count of the reps at 405 unfortunately. Might have been a little more motivated to pull more reps if I knew it was only 23. Most of them were re-set... i.e. stand up after each pull. This gives me a lot more first-rep practice. Sled drags were ridiculous. If you wanted to commit suicide by training, dragging the sled would do it, because you can push it way too hard before your oxygen debt comes due.