Bench
Work up to a 5 Rep Max for the day.
5x135, 5x160, 5x180, 5x205, 5x220 (PR 5RM)
Squat
Work up to a 5 Rep Max for the day.
5x135, 5x185, 5x225, 5x245, 5x260 (PR 5RM)
Then, complete 20 reps of squats at 60% of 1RM: 12x185, 8x185
Then, complete 20 reps of bench at 60% of 1RM: 14x155, 6x155
Time: 39:00
Assistance
Complete 4 rounds of the following while wearing a 25 lb backpack:
20 Walking Lunges
8 Ring Dips
30 Second Plank Hold
Time: 9:50
Conditioning:
Burpee Sprints
10 Burpees Fast: 29
Rest 30 Seconds
10 Burpees Fast: 30
Rest 30 Seconds
10 Burpees Fast: 30
Rest 30 Seconds
10 Burpees Fast: 31
Rest 30 Seconds
10 Burpees Fast: 34
Then, Run 2 Miles, Slow-Moderate:
18:00, 9:00 Pace, 272 Calories
Comments: The weed pollen is killing me right now. Mowing the bone-dry yard yesterday didn't help matters much. I'm switching things up a little this week because of my work schedule. I've got a long drive with some hard work up in Norfolk tomorrow and Tuesday (then driving home when we're done) so I don't want to ruin myself by doing deadlifts today. I could barely walk for 3 days last week after doing those and my back has been killing me ever since. That's not what I need going into this week. I will try to hit them later this week if things calm down. If not, then they may not happen at all. Plugging bench in with squats today instead. OK, this one doesn't look like a picnic, even without DLs. Let's give it a go!
Bench: Wasn't feeling that strong on the first few sets and wasn't expecting to get all 5 reps on the last set, but I'll take it. Pauses kind've dried up by rep 4 though. Still, decent looking reps. Happy with a PR!
Squat: Wow! Another PR! I'll take it! Good depth too. Tried another camera angle (lower) this week.
Burnout Sets: Went a little heavier on these at 60% but dropped the reps to 20 from 30. Good sets. Almost puked.
Assistance: Tried to get creative with this. Never tried weighted ring dips before. It would've been ugly with more weight than that. Good stuff.
Burpees: Well, that sucked...
Run: This was to make up for not running yesterday. More of a cool down really. I wasn't going to be breaking any land speed records after all of that. It was a struggle, even at that pace. Glad it's done though. The rest of the week is going to be played by ear. I have a high degree of uncertainty in my schedule later this week. Hope you all have a great day!