The plan for tonight is squats 3 x 4 x 125, overhead press 3 x 5 x 62.5, bench press 2 x 5 x 80, 1 x Amrap x 80, see if it's time to go up in weight on these, right lats feels healed. Deadlift 1 x 5 x 135, 1 x 3 x 150, 1 x 5 x 135. Will update after. Also no drinking wine during the week, may extend to weekends. The four mile run is two months away.
Here is what happened:
Squats 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 85, 1 x 5 x 105, 1 x 5 x 115, 1 x 3 x 125, 1 x 1 x 125, 1 x 4 x 125, 1 x 3 x 125, 1 x 3 x 125, 1 x 5 x 115, 1 x 5 x 95. The #125 was tough, I'm dropping the heavier warm-up sets to 3 reps each. The idea is to leave me energy for the heavy sets, if I have more to give at the end I can always add back-off sets.
Overhead press 1 x 8 x bar, 1 x 5 x 55, 3 x 5 x 62.5. I made a focused effort to attack the lift and it paid off in spite of a new gym employee deciding to start a conversation with me on rep 4. Sheesh.
Bench press 1 x 10 x bar, 1 x 5 x 65, 3 x 5 x 80, I requested lift-off for these and it helped a lot not to struggle getting it out of the pins at the start of the reps.
Deadlifts 1 x 5 x 135, 1 x 3 x 150, 1 x 3 x 135, 1 x 2 x 135. Running tomorrow.
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