UB: Reps Week 5. Bench

Defranco Shoulder Mobility

Bench -
BarX20
65X10
105X6
135X3
180X1
135X16, 2, 2, 2, 2, 3, 3 (30 total reps)

Standing OH Extensions - 55X12, 45X12, 12, 12, 15

Cable, Neutral Grip Upright Rows - 3X10

Strange bench session.  135X16 is a Rep PR and an increase to my projected 1RM.  So yay, BUT that 16th rep was so goddamn hard I only locked it out as it traveled back into the J-hooks.  Then on that last set of two, I didn't set my feet far enough back and my heels came all the way to the floor on the presses.  The result?  MORE STABILITY AND A STRONGER PRESS.  This led to being able to close out the bench with two sets of triples.  So, I guess, this was a really awesome session because of the big PR and the improvement to my form, but it felt crappy at the time that I could barely even get 16 reps on my first set.

I should note that the 180 felt pretty easy, which was comforting.

UB: Reps Week 5. Back

Defranco - Rollovers, piriformis and lat stretches

Deadlift -
135X5X2
225X3X2
305X1

T-Bar Rows -
BarX30
30X10
50X6
80X3
75X22, 8

Standing Abs - 5 sets of 10-12

I love deadlifting.  305X1 was an easy 1 Rep PR.  I actually got unbalanced on the way up, and the bar wobbled down on the left-hand side, but I had no difficulty locking out.  Can't wait for my first 3-plate pull next week.

I also hit 20 reps with 75 easily on the T-Bar and will up the weight to 100 for the final week.  I might not be able to clear 10 reps with that weight, but I don't care.  I'll just do as many set as it takes to get 30 like it was any other day of the cycle.  No finish lines.

Got 5 sets of abs in, but it was tough.  Normally I'd be inclined to take a session or two off for recovery, but I may try a different movement, or even a light circuit just to stay in the habit of doing ab work.

UB: Reps Week 5. Squats

Defranco hip mobility

Squats -
BarX20
95X10
155X6
195X3
265X1
195X18, 6, 6 (30 total reps)

Hamstring curls - 5 sets of 10-15

Standing Abs - 4 sets of 8-15

Awesome squat session.  195X18 is a Rep PR, and a projected increase to my 1RM.  Also, 24 combined reps on the first two work-sets is a cycle best, and getting 30 reps in 3 sets ties my cycle best.  20+ reps is in the bag next week.  I hope to use a power rack, but it was f'ing busy as hell in the gym today.  I'm scheduled to squat again on Sunday, though, so it likely won't be as packed.

Weekend Training

I didn't get to the gym over the weekend.  I was supposed to Squat and push the sled on Sunday, but the gym hours did not line up well with other things I need to accomplish so I pushed it to today (Monday).  However, I did get some work in over the weekend:

Saturday:
Fasted Cardio - 45 minute walk first thing in the morning
Band Pull-aparts - 4 sets of 20
Band one-arm, cross-body curls- 4 sets of 15-20

Sunday:
Fasted Cardio - 45 minute walk first thing in the morning
Light Intervals - Alternating brisk jogging/walking every 30 seconds; 15 minutes
Band Kneeling OH extensions - 4 sets of 15

UB: Reps Week 4. Bench

Defranco Shoulder Mobility

Bench -
BarX20
65X10
105X6
135X3
170X1
135X15, 5, 3, 3, 3, 2 (31 total reps)

Lat Pull-Downs - 5 sets of 8-10

Hammer & Tire - 4 rounds of 20 swings "per arm" with 30-60 second rests; 10 minutes

Accomplished what I wanted on bench here.  135X15 is a Rep PR.  20 combined reps for my first two sets is a best for the cycle, and getting 30+ in only 6 sets is also a best for the cycle.  Jefit says 135X15 is an increase to my projected 1RM, but the formula I use says it only matches my 1RM.  Still, pretty OK with that.

Now I have to consider what I want to do next week.  Last week, I backed off the first work-set to try and get more reps on the following sets, and get my 30+ in fewer total sets.  That worked somewhat, but then I came back this week and did great, and some of the credit should go to what I did last week.  I have two bench sessions left.  I'm considering backing off the first set again next week and seeing if I can get 30+ in even fewer sets, and then trying to blast out the last week and try to get 20 reps on my work-set (with a spotter, lol).  It may be a game time decision based on how the first work-set is feeling next week.

UB: Reps Week 4. Back

Defranco - Rollovers, piriformis stretch, lat stretch

Deadlift -
135X5X2
135X10
225X3X2
295X2

T-Bar Rows (unsupported) -
BarX30
30X10
50X6
80X3
75X17, 13, 5 (35 total reps)

Standing Abs -5X10-15

295X2 is a Rep PR on the Deadlift.  Back in October, 295 tested as my true max.  This was pretty easy, and that feels awesome.  However, my grip felt a little shaky on the 2nd rep.  Bears keeping in mind.

Upped the work-weight on the rows to 75.  My target for this session was 15 reps on the first set, which would project to an increased 1RM.  I hit that and clearly had more so I kept going, however the 17th rep was difficult to touch on.  Nevertheless, I was jazzed and determined to reach my 30 rep total on the 2nd set, which I did, but again the last couple reps were hard.  I decided to throw in one more set just for the extra work.  Also, because my grip was shaky at the end of the Deadlifts, I didn't use straps on my first work-set here, and only pulled them on to make sure I got to 13 on the 2nd set.

I like my chances for hitting 20 in one set next week, and then upping the work-weight again for the final week of the program.  Also, I'm feeling significantly more comfortable with this movement than I ever did before.  I think it's time to start seriously doing some Pendlay's now.  I'm probably going on a 2-day split following this because of my schedule, but when that opens up again, I'm considering keeping bench on the back-burner and focusing on BB Rowing.

I also contracted my abs against resistance whilst in a standing position.  Repeatedly.

UB: Reps Week 4. Squats

Defranco Mobility

Squat -
BarX20
90X10
155X6
195X3
255X1
195X15, 7, 8 (30 total reps)

GHR - 5X10

Prowler High-Lows - 13 trips; 15 minutes

Great session.  195X15 is a rep PR, 15 and 7 for 22 reps between my first two work-sets is a best for the cycle, and getting 30 reps in 3 sets ties my best for the cycle.  And everything felt good.  I actually could have maybe gotten more reps on my first work-set, but I really wanted to beat 20 reps on my 2nd set, so I saved it.  Mental fist pumps after these squats.