Bench Press

Close Grip Bench Press (POR)
135×5
225×5
275×5
285×5
295×5 RPE 10
Pull-ups – 3×5
Circuit
A1) DB Front Raise – 20x3x10
A2) DB Lateral Raise – 20x3x10
A3) DB Rear Delt Raise – 20x3x10
A4) Hammer Curls – 20x3x10
DB Overhead Tricep Ext. – 55x3x20

Cardio

AM body weight = 232.5
Semi Recumbent Bike – 3 min. warm-up / 8 Tabata intervals / 3 min. cool down
Tabata interval = 20 sec. all out effort followed by 10 sec. rest period
I forgot to mention in my workout post from last night that I noticed a difference in my conditioning and recovery. I wasn’t fatiguing as easy. I never rested more than a minute between between rounds. This will definitely help once I start my competition training cycle in a couple weeks. I also noticed to day that I am adapting to the Tabatas and I was able to use more resistance on my bike. This week is my third week of Tabatas.

Upper and Lower Circuits

Circuit
A1) KB Front Squats – 70x3x10
A2) KB Swings – 70x3x10
A3) Standing Abs – 110x3x20
A4) 45° Back Raise – 3×20
A5) Push ups – 3×20
Circuit
B1) GHR – 3×10
B2) Arnold Press – 20x3x10
B3) Hammer Curls – 20x3x10
B4) Press-downs – 45x3x20
B5) Lying Leg Raise – 3×10
Chins – 3×5

Squat

Static stretching (lower body)
Foam roller (lower body)
Squat
45×5
135×5
225×5
315×3 <-- add belt 365x3 405x3 RPE 8 435x1 RPE 10 <-- I moved my stance out Circuit
A1) DB RDL – 80x3x10
A2) DB Shrugs – 80x3x10
Standing Abs – 110x3x20
I moved my stance out on my last squat and it made the lift more difficult. I went even deeper below parallel than usual. This is due to weight loss and having less girth in my waist. Even on the other sets I noticed I was leaning more than usual coming out of the hole. This is the heaviest I have gone since my meet in May. Lately I have been using weights in the 50% range without a belt for 5×5. So I figure the heavier percentages were affected my squat. Having a smaller waist makes it even easier to squat deep. I have also experience this when cutting weight for a meet and figure it affects my squats at a meet. The good thing is that I can adjust and adapt, then when meet time comes it won’t affect me.

Cardio

AM body weight = 231.5
Semi Recumbent Bike – 5 min. warm-up / 8 Tabata intervals / 5 min. cool down
Tabata interval = 20 sec. all out effort followed by 10 sec. rest period
231.5 is my lightest body weight on this diet so far and puts me 1lb lighter. My total weight loss to date is 16lbs. I have 11.5lbs to reach my goal weight of 220lbs.

Bench Press

Bench Press (paused)
135×5
225×5
275×5
295×5 RPE 9
Close Grip Bench Press (POR)
225×12 RPE 10
225×8 RPE 10
Neutral Grip Lat Pull-downs w/5 different grip widths
190x5x10 <-- from close grip to wide grip 190x5x10 <-- from wide grip to close grip