SDB.....bench last

SSB Squats

155/7, 245/4, 295/3, 335/1, 355/1, 375/1, 295/5, 295/5, 295/5

Deadlifts

155/5, 265/3, 335/1, 375/1, 425/1, 465/1, 405/5

Bench

250/5 (5RM)

250/3 (Larsen 3RM)

225/7 (Larsen 7RM)

200/10  (Larsen 10RM)

260/1 (long pause)

First time doing unassisted squats and deadlifts in the same session since I was injured... felt pretty good! I was exhausted by the time I got to bench pressing, so hitting those numbers was satisfying. 

Modified SBD Day

It's been a while since I've had a SBD day. Tonight's session was a modified version of that, as follows:

Deadlifts

155/5, 155/5, 265/3, 315/3, 375/1, 425/1, 465/1, 500/2, 375/10

    * First time pulling 500 in a bit...both reps moved pretty well. This is the best I've felt deadlifting in quite some time.

Bench Press

135/7, 185/4, 225/10 (touch and go)

    * It's cool that I have been regularly hitting 225 for 10. 300 is so close that I can almost taste it. 

Hatfield Squats

155/5, 245/5, 335/3, 385/5 

SSB Squats

245/10 (threw in a set of "real" squats...pretty tired by this point of the workout, but they were smooth)

Incline Press Machine: 4 sets

Seated Cable Rows: 4 sets

Monster Hatfield PRs

My friend's home gym has an awesome set up for Hatfield Squats.. so awesome that I hit a 75 pound PR. Rather than grabbing the side of the squat rack, he has a set up where a barbell can be grabbed in front of you.

The first PR of the night was 510, which absolutely flew. From there, I went to 550, and then capped it off at 575.

In addition, I did some benching, pin presses, and lat pulldowns. 

Bench PR tied

On Friday, I hit an impromptu 290 on the bench, which tied my PR. This one had a slight pause to it, though I doubt the pause was long enough to be considered a competition pause. The rep was also a true grinder, meaning that if I had 291 on the bar, I might not have completed it.  In any event, I am pretty excited about it. 

Leading up to that rep, my sets were 225/10 (touch and go), 225/1 (super long pause), 255/1 (super long pause), and 265/1 (super long pause). As you can see, that was a lot of volume prior to the 290, so I do wonder if I would have been good @ 295 without all of those reps beforehand. 

Other movements this day:

Stiff Bar Deads... worked up to a shaky 475, then followed that with 375/2x5. I don't have a lot of experience doing stiff bar deads.. they definitely seemed more difficult than the deadlift bar. 

I also did a number of T-Bar row sets at modest weight for higher reps. 

Venue: "The World Famous" Kissimmee Muscle.  Is it world famous? No idea, but they make a point of telling you that it is. 

15 Pound Incline PR!!

Incline Press

worked up to 245/1 (PR) and followed that up with 255/1 (PR). 245 was fast; 255 felt more like a true PR.

Back off sets: 205/3x6

Other Exercises:

Lat PD's: 5 sets

Floor Press: 185/8, 225/3x5

Curls: 3 sets

Abs: 3 sets

Modest Bench RM

Worked up to 275/2 on the bench press. First time doing 275 for more than one, so I'll take it. After that set, I hit a double @ 295 with the Sling Shot. 300 is getting closer. I'm moving like a turtle down the road, but at least I'm moving. 

Other Movements:

Hatfield Squats (300/5, 315/5, 335/5, 355/5, 375/5)

SSB Squats (155/5... just to ease regular squatting back in.. felt good)

Pendlay Rows (155/3x10)

Planks: 3 @ 1:00 each

Update

I had to bail from the competition in Tampa due to a bad case of sciatica. It happened about a month ago and I have been taking it easy/modifying workouts ever since. I'm now at the point that I can bench and deadlift pretty well. For squats, I've been doing Hatfields lately and will continue to do so for a while.

I managed a 500 lb. Hatfield this past Sunday, which was pretty cool.  Tonight, I benched 225 for 11 reps, which is a rep max. On Sunday, I pulled 465 without pain, so we are on the road to recovery.

While I have been and will continue to workout regularly, posting here will be sporadic. If I hit a rep PR I will mention it, but that's probably it until I am able to get back on to a program. 

With any luck, I will be competing again early next year.