Squats 3RM

This is my last workout until the beginning of November.  

Squats

    I came in to the night thinking 335/5, which would have been a nice 5RM by 20 pounds. I ended up calling an audible and did a set of 335/3 (which was a brief 3RM), and another set of 340/3 (which is my new 3RM). I knew that I would not make 335/5 during the second rep of that set, so I decided to rack it after rep three. I then looked up my current 2RM - 340 - so I decided to go for a set of 3. The third rep was a battle, but I got it.

Block Pulls: 375/5, 405/3, 405/4

Kabuki Trap Bar HD: 376/6, 376/6, 376/6, 376/6 (first time using this bar.. pretty cool..it weighs 66 pounds)

Bench Press 5RM

Bench Press: worked up to 240/5. The video shows that the pause wasn't that great, so while I won't call this touch and go, I'm hesitant to call it a true paused bench press.  I also did a touch and go rep @ 260 at the end. 

Incline Press: worked up to 205/5, 205/5, 205/5

3 supersets:  Barbell Rows 185/5, Triceps Pushdowns, Concentration Curls

Sumo Deadlift 5RM

Sumo Deadlift: worked up to a 5RM @ 390 and then added a 2RM @ 405 for fun.

Paused SSB Squat: 205/5, 245/5, 245/5, 245/5. Each set done as a superset with the plate loaded row machine.

Kizen Off Season 1-4-4: Incline Press

Spoto Press (60% of incline): 170/10, 170/10, 170/10

Incline Press (77.5%): 185/5, 185/5, 185/5, 185/10

One Arm Lat PD: 3x15

Triceps Pushdowns: 3x15

Concentration Curls: 3x15

* This was the last Kizen Off Season session. I'm "eh" about the program, but glad I tried it. Next week, I will try and set new 5RMs in the SBD. After that, I will be traveling for two weeks and will not have access to weights. 

Kizen Off Season 1-4-3: Squats

Squats (77.5%): 300/5, 300/5, 300/5, 300/8 (8RM), +10 lb 8RM over last week

Block Pulls: 335/8, 355/8, 355/8

Pendlay Rows: 135/15, 135/15, 135/15

3 sets abs

Kizen Off Season 1-4-2: Paused Bench Press

Paused Bench Press (77.5%): 220/5, 220/5, 220/5, 220/7.  (felt smooth, racked the amrap at 7, but probably could have done 8. May even be good for 9-10 without the 3x5 first, which isn't too shabby. 

Incline DBs: 75's/10, 75's/10, 75's/10

Lat PDs: 3x10

Close Grip Bench: 185/10, 185/10, 185/10

Hammer Curls: 3x10

Kizen Off Season 1-4-1: Sumo Deadlift

Sumo Deadlift (77.5%): 340/5, 340/5, 340/5, 340/11 (11RM)

Pause SSB Squat: 175/8, 185/8, 195/8

Hip Thrusts: 205/10, 205/10, 205/10

Pendlay Rows: 175/10, 175/10, 175/10

Abs: 3 sets

Kizen Off Season 1-3-4: Incline Press

Spoto Press (60% of incline): 170/10, 170/10, 170/10, 170/10, 170/10

Incline Press (75%): 180/5, 180/5, 180/5, 180/5, 180/5, 180/8

  * This is a ton of pressing volume.. jeez.

Plate Loaded Lat PD: 3x15

Triceps Pushdowns: 3x15

Concentration Curls: 3x15

Kizen Off Season 1-3-3: Squats

Squats (75%): 290/5, 290/5, 290/5, 290/5, 290/5, 290/8 (ties 8RM)- this is a better 8RM, though, since it was done after 5x5

Block Pulls: 315/8, 315/8, 315/8, 315/8, 315/8

Pendlay Rows: 135/15, 135/15, 135/15

Planks: 60 seconds, 60 seconds, 60 seconds