Lifting for 5-22-9

Free Day

Deadlift
3 @ 135, 185, 225, 255 lbs
2 @ 275 lbs
F @ 285 lbs

BB Shoulder Press
3 @ 45, 65, 85 lbs
2 @ 95 lbs
1 @ 105 lbs
F @ 115 lbs
12×1 @ 95 lbs

T-Bar Row
3 @ 55, 75, 100 lbs
2 @ 120 lbs
1 @ 130, 140 lbs

BB Cuban Press
3×8 @ 40 lbs

DB Elbow-out Row
3×8 @ 30 lbs

Dips
5 @ BW

I haven’t pulled over 200 lbs in over two months. I figured my maximal strength would be down a little. Well away from matching my current best of 300 lbs. I could probably pull 285 or even 295 with a week or two of practice, but it’s not a big deal. Maximal strength is a different animal from general strength. It’s okay, I just wanted to move heavy things.

I think my current shoulder press best is 110 lbs. So hitting 105 for a single is about right. I love overhead pressing, so I did some singles at 95 lbs. A couple sets turned into ten, and then I did two more. So I did a dozen singles at 95 lbs. That was fun.

I wasn’t sure what to do at this point. I figured I should do a heavy pulling movement, and I wasn’t in the mood to chin. My form on the 140 lb single was iffy, so I stopped.

Did some cuban presses for my external rotators, and then some elbow-out rows for posterior delt and general shoulder health. That is, didn’t feel like doing face pulls.

Dips felt weird in my left shoulder, so I didn’t go past five. Didn’t know what to make of it.

I had initially forgotten my shoes, so I drove home and got them. At the gym, I realized I also forgot my towel. I can improvise around that, comically. I feel a very different kind of tired from the usual metabolic training. Makes me want to take a nap. Haven’t the time right now. Well. …Maybe a few minutes.