BLOCK 15, WEEK 2, DAY 2

6_27_19 Thursday 

• Deadlifts feel so slow off the floor lately. 
• Hot bench tonite even though I goofed (did 3@9, supposed to be 2@9, did the 2@9 after and no problems; 125 for an easy single, 130 @8.5, figured on a top single of 127 @8 all pretty doable). 
• Skipped 303 squat because there were no racks!!! ugh!

Deadlift	250x1 @8.5	235x3 @9	225x3x2	200x5
1ct Bench	130x1 @8.5	123x3@9	127x2 @9	123x2x2

BLOCK 15, WEEK 2, DAY 1

6_25_19 Tuesday pressed 90# - grinder at 10 today, misgrooved, wth? Stuck at my forehead for at least 8 secs! Shot myself in the foot - failed second rep of a double at 85, dropped the 3s bench weight. 

Squat	190x1 @8	180x3 @9	175x3x2	155x5
Press	90x1 @10	85x1 @8	75x2x2
3s Bench	85x8 @7	90x8x3s @8

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BLOCK 15, WEEK 1, DAY 4

6_23_19 Sunday 

2ct Deadlift	195x1 @8	189x3 @9	180x3
Pin Bench	125x1 @8	121x3 @9	115x3x3 (to @9)
RDL	95x8 @7	120x8 @7.5	125x8x2 @8

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n121

BLOCK 15, WEEK 1, DAY 3

6_22_19 Saturday Bench didn't seem as easy today, 125@8 was it. Maybe because 3s bench is added in? 

Pin Squat	150x1 @8	145x3 @9	135x3
TNG Bench	125x1 @8	107x4x5s  (78%)
Press	60x8x3s @8

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BLOCK 15, WEEK 1, DAY 2

6_20_19 Thursday Deadlifts seemed so hard, and I cut out 2 backoff sets. During Bench I realized I'm wearing heel lifts. Hopefully that's why. Missed a squat Tues., hasn't happened in IDK how long. 

Deadlift	250x1 @8.5	235x3 @9	225x3, 215x3
Comp Bench	125x1 @8	121x3 @9	115.5x3x4 sets
3-0-3 Squat	95x6 @7	105x6 @7	115x6 @7.5, 120x6 @8?

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BLOCK 15, WEEK 1, DAY 1

6_18_19 Tuesday 5 days of airports/weddings/births/dr. scares/not eating/sleeping right + skipped training sessions = total exhaustion. 

• Squat, the 4@9 never felt right from liftoff etc, yet not heavy. I lowered my downsets.
• Press down as well (too tired to microload)
• 3ct bench seems to be getting easier.

Squat	185x1 @8	173x3 @9	160x3x4sets
Press	80x1 @8	77x3 @9	75x3x4 sets
3ct Bench	75x6 @7	95x6x3 sets @8

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BLOCK 14, WEEK 5, DAY 2

6_13_19 Thursday till feeling meh. Deads, not heavy just something's still not right. Bench 130 went up fairly easy, spotter said I lost my back tight, but still not easy enough for a true @8.

Deadlift	245x1 @8	230x4 @9	215x4, 205x4
Comp Bench	125x1@8ez 130x1@8.5-9	120x3 @9	116x3x4sets
303 Squat	did not do, no rack	no time	to wait

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BLOCK 14, WEEK 5, DAY 1

6_11_19 Tuesday getting over headcold. Too cautious on squat 170x4, s/b higher.

Squat	185x1 @8	170x4 @9	165x4x3sets
Press	85x1 @8	82x3 @9	78x3x4s
3ct Bench	85x6 @7	95x6 @8.5	95x6x3s @8

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BLOCK 14, WEEK 4, DAY4

6_9_19 Sunday Still fighting off a cold. Skipped yesterday on dr.'s orders. Tried to start Tues. training today - its short rest by 3 days; bad news is I'm not superwoman. Good news is, I'll be back.
I had a special bra to compress everything but it exploded in the hole with 185, probably looked funny as hell...pause for 5 sec; it just the bra. I stopped there anyway, residual fatigue. This is the last week of block 14 anyway. Pin bench was the ticket for not pressing on my boob; the biopsy didn't hurt at all never needed ice or painkillers. Bar was a hole lower than last week, so HARDER.

Squat	185x1 @8
Pin Bench	120x1 @8	115x4 @9	110x3x2s

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JUNE 10 EDIT: I have a cold and feel crappy.

Edi

BLOCK 14, WEEK 4, DAY 2

6_6_19 Thursday No sleep, fighting off a cold, lot of stress, short rest (training in the am before biopsy, had to cut squats). Strength was down today - my targets were too optimistic. I messed up bench @9 because running out of time? I did 4 rather than 3@9, shit.

Deadlift	245x1 @8	225x4 @9	205x4x2s
1s Bench	125x1 @8	120x4 @9	118x3x2s

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BLOCK 14, WEEK 4, DAY 1

6_4_2019 TuesdaySQUAT: chiro said back/hips would feel better, he lied. FOS (fear of squat) with back-hip pain overcome! 2 second pause on first 160 rep, got right up no problem. Played w/degree of toe-knee out to see what worked best 
PRESS: 90 went right up but not as easy as last week, no @8 tonite
BENCH: 3ct pause FTW!!! Underestimated fatigue from the 130# pause reps and other bench, and severely overshot. ouch.

Squat	185x1 @8	173x4 @9	160x4x2sets
Press	90@ 8.5ish	82x3 @9	77x3x3s
3ct Bench	104x5 @8.5	100x6 @8.5	95x6 @8.5

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BLOCK 14, WEEK 3, DAY 4

6/2/2019 Sunday
Back still wonky. L1, L3, and L5 - all were out and took forever to adjust.
Today was exercises I haven't done in a long while. DL fine.
Pin bench 130 felt so great in my chest muscles. PR. 
Hip thrusts, never done. I couldn't really go to an RPE on those because I didn't feel anything at 115, or 135, or 185 - other than my own pubic bone - and I was pausing for a sec or two at the top. WTH? Very unpleasant. Maybe hamstrings? I figured the appropriate muscles will probably be squawking tomorrow. 
Slacker Granny.

2ct Deadlift	210x1 @8	190x5 @9
Pin Bench	130x1 @8 PR	118x5 @9
Hip Thrust	115x8 @7	135x8 @??	185x8 @??

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BLOCK 14, WEEK 3, DAY 3

6/1/2019 Saturday
Bench IDK. Stopped at 130, definitely had two more didn't want to overshoot at 135. Originally loaded 122 for 5, was thinking I'd be fatigued from the 3ct plus stress of the week, so decided on 120. Regardless this was very doable. Press @9 was rx'd, didn't do. Chiro now, will see what's up with the back/hip.

Pin Squat	155x1 @8	140x5 @9
TNG Bench	130x1 @8	120x5 @9
Press Beltless	55x8 @7	60x8 @7.5	65x8 @8

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BLOCK 14, WEEK 3, DAY 2

5_30_19 Thursday No pain while training, back/hip is sore this am. Took it easy w/3-0-3 used as strict technique work.
1s Bench, 125# was easy AF! Should have gone up but wary after 3ct bench, maybe be an 8.5? Puts my e1Rm between 135 and 141 - is this me?? 

Deadlift	250x1 @8	220x6 @8.5
1s Bench	125x1 ez @8	115x6 @9
3-0-3 Squat	85x8 @ez	95x8 @ez	110x8 @ez

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BLOCK 14, WEEK 3, DAY 1

5_29_19 Tuesday Pivot Week
Got to the gym late after in a no nonsense eff this mood: crowded, no rack/bench, so I pcleaned & pressed. I'm either a big old pansy, or I have spurts of strength and/or my mental attitude is not always right while training. There must be several good books on that???

* 90# press @8 flew, light AF, six @9 no big.
* Squat: FOB (fear of back) after the 185, I could feel it. Next time I need to mentally push through and just do it; it'll either go ok, or not.
* 3 ct. bench - who thinks of these cruel things?? Multiple re-tights needed and ouchie this am.

Press	90x1 @8	77x6 @9
Squat	185x1 @8	165x2 @FO Back
3ct Bench	75x8 @7	85x8 @8	95x8 @9

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BLOCK 14, WEEK 2, DAY 4

BLOCK 14 WEEK 2 DAY 4
5_26_19 SUNDAY chalkless in Maine.

2ct Bench What’s going on here, I think it’s a PR?? Last I saw was 95x6@9 for 2s but I could be wrong

Midshin Rack Pull	215x4 @7	225x4 @8	235x4 @9	255x4x2s
2ct Bench	105x4 @7	110x4 @8	115x4 @9	110x4x2s
Pendlay Row	120x10x3s @8

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BLOCK 14, WEEK 2, DAY 3

Break from camp to train at RUSH FITNESS in Paris ME.
Couldn’t get the squat rack til later.
TNG BENCH 135x1 @8 110x5x5 75%. this is too easy I think. Spotter said I had right arm flare (I felt it) but these singles at 135 are getting easier.
PRESS 60x10x3 sets (1.0) 
SQUAT 2ct 45x5 
Regular 45x5x2 95x5 105x5 125x2 135x2 155
No knee sleeves. Felt ok. pause is not a good idea w back right now. 
Yep. Still weak sauce!!

BLOCK 14, WEEK 2, DAY 2

5_23_19 Thursday 
DEADLIFT 
135x5x2
155x5
185x5
205x3
225x2
235
My back didn't HURT, 235 went right up not hard or heavy - but some (probably stabilizing) muscles said that was enough. Kind of a weird pump.... seems more like some muscle strain now - its coming slowly along.
Comp Bench 95x3, 110x2, 115x2, 120 (holy left ham cramp), 125 - all ezpz
130x1 @ wtf is wrong with my leg??? ouchie. PR but probably 8.5? Hard to say with back and leg cramp.
110x5x6 sets pretty damn easyT
The comp bench, I'm pressing from a dead stop on my chest but staying tight. Two guys were benching with a pool noodle next to me - but TNG-ing off of it. I didn't get the purpose of that?