Training 25/09/17

Mon 25/09: Squat + Bench Press

Food yesterday: No idea. Did not track.

Activity yesterday: 12.7k steps

Sleep last night: 7 hrs 14 mins – 34 mins awake

AM BW: 72.8kg (up 0.1kg from yesterday)

Squat:
2×5 @ 20kg
1×5 @ 45kg
1×5 @ 65kg
— Belt on (5th hole) —
1×3 @ 85kg
1×2 @ 100kg
1×1 @ 115kg
3×1 @ 130kg (PR… +5kg!)
2×6 @ 110kg (big rep PR.. like 12.5kg I think!)

Bench Press
2×5 @ 20kg
1×5 @ 45kg
1×3 @ 60kg
1×2 @ 70kg
1xF @ 77.5kg nup
1xF @ 76kg double nup FFS
1×1 @ 65kg
2×6 @ 60kg (equal PR)

Incline Bench
2×5 @ 20kg
1×8, 1×10, 1×9 @ 40kg

Seated Dumbbell Curl:
3×12 @ 25lbs / side

Supersetted with

Dips:
3×10 @ BW

Big video today – still uploading:

It feels awfully weird to not be tracking and weighing food. But not bad. I am just scared to overeat and come back heaps heavier, as I am planning on a shortish cut when we get back.

Squeezed one more training session in, but we fly out tomorrow and I will be lucky if I get 2 sessions in in the next fortnight. So rather than starting another cycle of eights I decided to deviate from the programming, pull a bigger session and attempt some 1RMs. Basically a mish mash of whatever I felt like doing.

Session notes:
– Big squat PR. Was tough, but might have had another kilo or so in me. Back off work was exhausting (and a bit shallow, on video) but jubilant. Just wish I could stop the damn bar getting forward out of the hole! That’s what’s putting the extra work on my lower back for sure.
– Disappointed I missed any sort of 1 rep PR on bench. Thought I’d have at least had another kg in me the way things have been going, but probably a bit tired after squatting too. Even 65kg felt like too much to do for back off work (should’ve rested longer, fails are fatiguing) so I dropped weight even lower.
– Went a little lighter on the incline bench to allow for fatigue, glad I did. Bit below my best, but got some volume in.
– That pesky left forearm pain started showing up again during the curls. Got them done, slowly, stayed away from failure on dips especially.
– Pretty awesome session, took 104 minutes, and I was #rekt by the end. Could’ve so easily sat on my arse (or started packing, which is what the wife is doing) – gonna pack lifting shoes, hope I can find a decent gym in the UK!
– Have a great day/night all!