Block 1 (Accumulation). Cycle 2. Day 3 ("Deadlift" focus).

BW - 218

Tempo Squat 2-2-0 - 185X5, 5, 5, 5 @5.5/6.5

Close-Grip Bench - 135X8, 8, 8, 8 @6/7

Chin-Ups Supinated w/Straps - BWX3, 4, 3, 3, 2 @~10

Conditioning - Treadmill; 20 minutes walking

Low back has been not great the last few days despite taking Friday through the weekend off from lifting.  Started popping NSAIDs on Sunday, and felt okay to go to the gym on this Monday.  Decided ahead of time not to Deadlift.  Perhaps won't deadlift again the rest of this block or at least a week after the low back feels good.

Went with the same weight as last time on tempo squats.  RPE came in lower which was good, but I didn't want to adjust the weight upwards as I started to "feel" the low back injury a bit.  I did throw in an extra set just looking to get @6+.  Decided to play it safe, but was enthused that these felt better.

Worked up to last week's Close-Grip working weight of 127.5 and it was @5 at the most, and so warranted a jump to 135.  Same number of sets to get to @7.  Low back gave me a little trouble getting set up, but not too bad.

Decided to continue last week's new adventures with pull-up variations with straps.  Early days with these, but...my forearms strangely feel like they're getting more work?  Like, burning after the set like you get with high rep isolation work.  It seems counter-intuitive to think the forearms (i.e. "grip muscles") would be getting more work with straps.  Not sure exactly how to test that. 

Still avoiding HIIT conditioning till the back feels better.  No video today.

Old Man Texas Method. Week 10.5. Middle Day

BW - 225

Squat - 325X5, 5, 5

Press - 135X5, 5, 5

Chin-Ups - BWX 7, 5, 4, 6 (first 3 sets before press, 4th set after)

Pull-Downs - X10, 10, 9 (straight-weight; plus "5" lbs. from last week)

BB Curls - 45X12, 10

Left adductor was killing me, but weight was fine on Squats.

After failing to get 5 reps on any sets with 140 last week, backed off to 135.  These were very hard.  Last set shown.

Chin-Ups actually felt pretty strong on the first couple of sets.  Dropped off on the third.  These sets were all done during warm-ups for Press.  Then I did the next set after Press and the strength was back.

Upped the weight on pull-downs.  Was feeling pretty fatigued, but still tried to keep rests short.  Couldn't get a clean 10th rep on the last set. 

Forearms were burning pretty good at this point which made curls kind of a bitch.  Hoping for some of the 'ol Adaptation here.

LRB 365: 100 Reps. Week 6. Deadlift

BW - 197

Weighted Vest - 40 minutes; walking

Pause Squats -
BarX10
95X5
135X5
185X3
195X3

Deadlift -
135X5
185X5
205X4
225X3
265X2
295X1
305X1
315X1 (20 sec. hold at top)

Shrugs -
135X76, 24 (no straps)

Nice little session.  Pause Squats felt strong, and so did Deads.  As always, my forearms got nicely fried by the strap-less shrugs.

LRB 365: 100 Reps. Week 3. Dead

BW - 198

Pause Squats -
BarX10
95X5
135X5
175X3, 3

Deadlift -
135X5
155X5
185X4
225X3
245X2
275X1, 1
285X1

BB Shrugs - 135X70, 30 (no straps)

Weighted Vest - 25 minutes walking

Another good session.  Nothing really to say, as everything went about as it should have with bar speed, etc.

Forearms were really burning after the shrugs.

5/3/1 Log: Cycle 2. Week 2. Pressing

Defranco's Simple-6

Press -
BarX10
65X5
85X3
95X3
110X7
super-set with
Chin-ups - BWX7, 7, 5, 7, 6

BB Overhead Extensions - 65X8, 8, 6

Hammer and Tire - 5 sets of 40 (switching grip every 20 reps); 10 minutes

110X7 is a Rep PR, and a minor increase to my projected 1RM.  I wasn't even planning on going for that today, but it just kind of happened.  Although, the last rep was a grinder.  I lost some tightness trying to grind through the sticking point (right above my head), and took a step forward.  I didn't stop the press though, and managed to press it out.  I try to play things by ear, but I may just get in the reps, or go for a minor rep PR on Bench this week since I went all out on the Press.