Started off the weekend with some lower body work:
** Deadlift **
– 135.0 lbs x 3 reps
– 225.0 lbs x 3 reps
– 225.0 lbs x 3 reps
– 315.0 lbs x 2 reps
– 405.0 lbs x 2 reps
– 500.0 lbs x 2 reps
– 500.0 lbs x 2 reps
Kept it around RPE6 after a deload like I always do.
** SSB Squat **
– 70.0 lbs x 8 reps
– 160.0 lbs x 5 reps
– 250.0 lbs x 5 reps
– 340.0 lbs x 5 reps
– 340.0 lbs x 5 reps
– 340.0 lbs x 5 reps
Legs felt decent but I had to wear a very light wrap on the knees because tendinitis flared up a little bit. It is my go to when the left knee gets a little buggy. Tight enough to keep more compression on the knee than a neoprene sleeve but loose enough to be able to walk and bend my knees freely after each set. Sets felt light and quick and no knee pain during.
** SSB Seated Good Morning **
– 170.0 lbs x 10 reps
– 170.0 lbs x 10 reps
– 170.0 lbs x 10 reps
Some rep work with these since they helped me a lot in the past.
** Leg Extension Machine **
– 135.0 lbs x 15 reps
– 135.0 lbs x 15 reps
– 135.0 lbs x 15 reps
– 135.0 lbs x 15 reps
Leg Press was out of the equation today because of the knee discomfort so I opted to do some light extensions for blood flow.
** Medium Band Leg Curls **
– 100 reps
Today was bench day:
** Flat Barbell Bench Press **
– 45.0 lbs x 10 reps
– 135.0 lbs x 6 reps
– 185.0 lbs x 4 reps
– 225.0 lbs x 4 reps
– 275.0 lbs x 4 reps
– 315.0 lbs x 4 reps
First time I had 315 on the bar in some time for a full bench press, since the shoulder injury I have been doing reps and floor press. I kept it light today to work up slowly, refine my form some more and not rush back into heavy weights so quickly back into full pressing.
** 3 Board Press **
– 315.0 lbs x 6 reps
– 315.0 lbs x 6 reps
– 315.0 lbs x 6 reps
Same principle here, but with boards.
** Incline Dumbbell Bench Press **
– 90.0 lbs x 12 reps
– 90.0 lbs x 12 reps
– 90.0 lbs x 12 reps
** Band Fly **
– 20 reps
– 20 reps
– 20 reps
** Front Dumbbell Raise **
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps
** Lateral Dumbbell Raise **
– 30.0 lbs x 15 reps
– 30.0 lbs x 15 reps
– 30.0 lbs x 15 reps
Bench day felt great both physically and mentally. It is good to be able to do a normal workout again for this day.
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