Nice work, Pat. A smooth, easy 395lb deadlift is a wonderful thing.
I've got a couple of sessions to log.
Monday 11 February 2013
5/3/1 Deload week day 1
I haven't done a front squat in months. On the records board in the gym it has 150kg next to my name but based on last night I have no idea how I did that. I'm not flexible enough to use a clean grip so I cross my hands, had one or two issues with the bar moving around. If my left glute doesn't react well to squats I might do front squats for a couple of waves.
All felt fast. No issues with my elbow so all good things.
Tuesday 12 February 2013
[i]5/3/1 Deload week day 2[i]
Everything felt fast until 130kg which wasn't a grind but there was a definite change in speed. I was aiming for 140kg today but it went up pretty smoothly so I pushed the boat out with 145kg. The decent felt solid, the first few inches of the ascent felt good but my left lat cramped a little and the rest of the rep was a real grind.
I had a look at my log from when I was at my strongest and my best ever bench is 160kg and I was at least 20lbs heavier than I am now. My rep strength was much better back then though - I hit 160kg one week after getting 21 reps with 100kg.
Close grip bench - 350 method
50 reps in total. Up to 70kg.
Trap bar shrugs - 350 method
50 reps in total. Up to 95kg.
DB hammer curl - 350 method
50 reps in total. Up to 20kg.