Volume: Week 3, Day 4

Morning Bodyweight: 191 (-1)… despite eating even more, I lost another pound. My metabolism is on fire right now.

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@ FSU Muscle Lab in Tallahassee, FL

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Floor Press, wraps: x5@9, 4-6% straight drop
250×5 @8
275×5 @8.5
285×5 @9.5 [est 1RM- 363]
270×5 @10 (18 mins)

-275 felt pretty damn good so I thought I could hit 285×5 @9 and overshot it a bit. Still, not too bad considering I benched a decent amount yesterday. 

Sumo Deadlift, belt, hook grip
135x5x2
185x2x2
225x2x2
275×1
315×1
365×1
405×1 (PR for hook grip technically)

-First time back deadlifting since pulling my hamstring. I felt it on the first set of 135 and thought I was doomed, but it loosed up a good bit afterwards. After 405 the pain lingered a bit so I called it a day. Happy with that though… next time I will try and do multiple sets at 405. No hurry to get back to heavy deadlifting quite yet.

– Also working on my hook grip today. This was the heaviest I have hooked and it felt great without a ton of pain. Also worked very hard on not jerking the weight off the bar and the hook grip kinda makes it so I can’t anyway without popping up my grip. I don’t know if I can take the slack out of the bar with higher weights but we will see. 

Pull Ups: x5@8-10
BW+45×5 @8
BW+45×5 @8
BW+45×5 @9
BW+45×5 @9
BW+45×5 @10 (8 mins)

BB Curls: 45x20x2
BB Tricep Ext: 45x20x2

– Elbows have been bothering me a bit so needed to get some blood in them. 

– I have a weird schedule lifting wise next week. I am out of town Friday, Saturday, and Sunday so I won’t be able to lift on my usual days. Plan is to go at least Monday, Tuesday, Thursday but we will see. Pause squat Monday, Squat Thursday.