Damn my legs are hurting today.
I thought I had enough protein yesterday; but clearly I was mistaken. I think I must have been quadding the weight off the rack for squats, too, which sucks. Anyhoo....
Dynamic effort chest day.
Warmups (tricep rope press-downs, overhead rope extensions, lat pull-downs, flat bench)
Speed bench, on the clock (45-60secs), 60% 1RM: 135 x 3reps x 3sets w/normal grip; 135 x 3 x 3 w/medium grip, 135 x 3 x 2 w/close grip
Flat bench to 1RM: 155 x 3, 185 x 1, 205 x 1, 225 x 0 (almost there ... spotter gave me a little help). Got a good constructive critique of my bench -- mainly that I'm not breathing right, which is effing it up; so I dropped it back down to 135 and did a couple of sets to failure practicing my breathing ... something like 10 and 7 reps (I forget).
JM Presses: 45 x 10, 65 x 8, 85 x 8 x 3 (or maybe it was 4 sets)
One-arm DB rows: 105 x 5, 115 x 5, 125 x 5, 6, 7
Internal & external shoulder rotations, superset @ 20lbs: internals were always 20 reps, externals went 20, 17, 15 ... 3 sets of each in the circuit with no rest between each set.
It was an okay day. I feel like I'm showing progress on my bench again and will be hitting 225 legit before long. Feels like not that long ago that I was hitting 135 legit ... actually, it was about a year ago.
Met a guy who lifts for power today. Unfortunately, he has 3 kids and can't really commit to a regular schedule.
Anyway ... feeling pretty thrashed right now. Think I'll have my shake and start making some breakfast. Mmmmm ... egg whites. I hope I have some bacon in there, too.
Happy lifting to all today.
And good luck to Gerry, Rob, and Larry in their 10k today!!!