Supersets

Semi- GVT format today- went a little heavier, didn't do as many sets and reps. My legs are still incredibly sore from squats the other day.

Bench Press

135/8, 185/5. 225/3, 255/1 (long pause), 275/1 (long pause- pretty happy with this.. probably a good second attempt at this point)

Bench Press & Row Machine Supersets

250/4 (ties 4RM), 205/8, 205/8, 205/8, 205/8, 205/8- all 6 sets were supersets with the plate loaded row machine

Curl Machine & Shoulder Press Machine Supersets (3x10)

GVT: Legs

Squats 275/10x10 superset with Leg Curls 10/10

  *I managed all 10 sets, but let me tell you.. this was awful. Just awful.

Calf Raises superset with Abs 3/10

GVT: Chest & Back

I decided to do some German Volume Training. Why, I do not know.

Bench Press

175/10, 10, 10, 10, 10, 8, 8, 8, 8, 8

Superset with 

Barbell Rows

165/10, 10, 10, 10, 10, 8, 8, 8, 8, 8

Triceps Pushdowns superset with Lat Pulldowns... 3x10 each

Supersets

Incline Press & Cable Rows

   (Incline Press sets: 135/7, 165/5, 195/5, 195/5, 200/5, 200/5)

Shoulder Press Machine & Plate Loaded Row Machine (3 sets)

Curls, Triceps Pushdowns, & Abs (2 sets)

Pull & Push

Deadlifts

155/5, 265/3, 315/2, 375/1, 375/1, 375/1, 425/1, 465/1, 495/2, 425/5, 405/5, 405/5

Long Pause Bench Press

225/5, 235/5, 235/5, 235/5

Big Squat PR!

135/7, 225/4, 315/2, 345/1, 375/1, 405/1, 430/1, 455/1 (PR)

Smolov Jr. Bench Test Day

135/5, 185/3, 230/1, 265/1, 290/1 (PR), 300/0 (close, but no)

   * It took me 1.5+ years to go from 280 to 285, but only a month to go from 285 to 290. I'm pretty pumped about that. It looks like I finally found my groove by switching to close grip. The attempt @ 300 was almost there..... I needed one last push that wasn't there tonight. After feeling that weight for the first time, though, I know it will go down one day!