Exerbabble for 3-24-7

Back Squat:
3 @ 135 lbs
7 @ 195 lbs
4* @ 205 lbs
2 @ 215 lbs

Superset A
DB Piston Shoulder Press:
3 @ 25 lbs
2 @ 45 lbs (PR +5 lbs)
2×5 @ 40 lbs
Wide-Grip Pull-up: 3×2 @ BW

BB Bench:
3 @ 65 lbs
5 @ 115 lbs
3 @ 125 lbs
1* @ 135 lbs

BB Bent-over Row:
3 @ 70 lbs
5 @ 115 lbs
4 @ 125 lbs
3 @ 135 lbs (PR +2 reps)
2 @ 145 lbs (PR +10 lbs)
1 @ 155 lbs (PR +20 lbs)

current bodyweight: 161.8 lbs (+2.2 lbs; weekly average of 160.85)

Okay, this was less conditioning and more seeing what kind of weight I could handle. I surprised myself a little with that first set of squats. 7 was what I was aiming for, but I wasn’t sure if I’d get it. 195 lbs felt almost light on my shoulders. I considering stopping at 6, but I told myself to go for it.

205 lbs was my old 3RM. I thought I’d try for five. I went for the fifth rep, and when I got in the hole, I felt like I wouldn’t get it back up, so I came all the way down to the safeties and got out from under. I ended up stripping all the weight, putting the bar back up, and putting the weight back on for the last set. 215 felt even heavier, and I knew there was no way I’d hit it for a triple. Well, at least I know where I stand. Still makes picking the weights tricky, but I’d rather err on the side of caution rather than curse myself for hitting failure.

On a side note, the fact that I went for that fifth rep, didn’t make it, and kept going means I’m not afraid of the bar anymore.

I had to know how many times I could overhead press 45 lbs. If I could press it five times, then I’d use it for when I do 10×3. No biggie. At least I know I can press it. Only five pounds away from my goal of pressing 50 lbs.

I meant to superset bench and row, but I kind of forgot. Whatever. 115 felt lighter than expected. I really thought I’d get more than matching my previous 1RM. I asked my dad for a spot. I went for the second rep, but didn’t make it. *shrugs* No biggie.

I’m surprised as hell at my row. What the hell? I don’t recall using any leg drive. Was I bent over enough? Ha ha. Something I noticed was that when I picked up the weight, it felt light. Must be all the deadlifts. Holding 135 lbs just doesn’t feel like it used to. I suppose I’m proud? Yeah. Definitely all the deadlifts.

Alright. I’d say I’m back to normal. Time to do some more organized lifting on Monday.