Saturday:
[5x5] Olympic Squats: 285 (pyramid)
[5x5] Incline Bench: 255
[5x5] JS Rows: 285
[2x10] A1) Weighted Dips: Bw + 40
[2x10] A2) Reverse Curls: 90 lbs.
-After each exercise per bodypart, a loaded (DC) fascia stretch.
- As previously stated, I missed Friday and made up the workout yesterday [Sat]. My lower back was still very sore from the deadlifts. I nailed the 5 reps at that weight, but still could've stood to add another 10-20 more lbs. Inclines was good to go, last set was very difficult. The last rep needed a spotter about 3/4 the way up..First time I actually needed one, and I'm glad I asked because the weight wasn't going the rest of the way without him.
JS Rows reached the limit. For the final set, I did four reps, then decided to deadlift the weight up so I could finish my workout before the gym closed. 285 lbs. is my 5x5 max hands down without sacrificing my form (rising up any further).
Thank God for the deload!! My muscles are sore as shit....Have been all week. Today my chest is especially sore...Chest, shoulders, and quads.