Itch that could not be scratched.  Caused me to mash 2 workouts together and just work on EVERYTHING.  Get it all out of my system.  I took out the AMRAP sets, no supersets, no Joker sets, just did straight sets, working up to a heavy weight.  Workout took just under 2 hours.  Dead.

 

Deadlifts (barefoot)

Warmup (double overhand, about 60 sec rest)

170 x 5

210 x 5

260 x 5

Main (belt worn, 2 -3 min rest)

280 x 5

325 x 5 (switched to crossgrip)

365 x 5

 

Bench Press

Warmup (reps paused above chest, Spoto style, 30-45 sec rest)

80 x 5

100 x 5

115 x 5

Main (60 sec rest)

125 x 5

145 x 5

165 x 5

 

Squats (Romaleos, knee sleeves)

Warmup (60 sec rest)

130 x 5 (narrow, ATG, paused)

160 x 5 (narrow, ATG, paused)

190 x 3 (switched to medium stance and stayed there)

240 x 1 (belt came on)

Main (belt, 60-90 sec rest)

290 x 3

290 x 3

290 x 3

290 x 3

290 x 3

 

Overhead Press

Warmup (30-60 sec rest)

60 x 5

80 x 5

95 x 3

115 x 1

Main (90 sec rest)

140 x 3

140 x 3

140 x 3

140 x 3

140 x 3

 

notes:  I was totally worn out after this!  Feels good now but I will probably collapse tomorrow.

 

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