Dec 31 Shirted bench

Pre-Workout meal

Went to the dinner next door with Joffrey, Ross and Shawna for a good ol breakfast...

Raw warm-up

bar, 135 x 10

225 x 3

275 x 1

315 x 1

4 Board

375 x 1

Shirt on

405 x 2

not sure but i think i went straight to 495

495 x 1

525 x 1

565 x miss

565 x miss

455 x 2

Form is more solid and steady...energy was not good cause i was tired at my second attempt with 565. It was fun to train with Joffrey again...i miss him while he was gone. Joff will bench 600 soon!! Strong mofo! Chris is making huge progress.... he had his first 500 in a short time training with us and his technique is getting good, fast. Shawna was impressive with huge pr! The girls are rocking the house recently...

2 sets of tricep extention...20 reps each

 

Jan 02 Squat (at my commercial gym)

box squat

135 x 10

235 x 5

brief on

325 x 3

put reverse mini-bands on

415 x 3

505 x 3

595, work set. 4 set of 3 reps

415 x 2

Seated leg curl

4 set of 8 reps

Back raise

2 set 15 reps

 

Was at a party last night and i had 4 plates of food and later eat 14 chicken wings and onion ring. My appetite is back so my energy level is better. Today with lack of sleep...i felt pretty good. Like i told you last week, i expected my test level and energy to be back and it seem like i was right. I started to take omega 3 again and i take more than i was use to...i recover better and feel better. I think that omega 3 might be the best friend of the drug free lifter...good stuff.