Thanks man. I think I should bust out a max day on bench/squat in the near future and get a feel for where things are. However I think realized I've been squating more off the balls of my feet instead of the heels. Maybe some box squats could help cure that.... however there does not appear to be any boxes at the gym.

you can use a bench....aerobic steps...small children....:)

Yes you can stand over a bench. Put one leg over either side. Works pretty good if its narrow enough.

IW

Friday BW=223.0

BB Military press
Bar x10
95 x6
115 x4
135 x2
155 5x5

Deads
135x6
185x2
205x1
225x1
270 5x5

pull ups
BW 3x5

Caves
ahh pain (sore from mma i guess)

bb EZ curl
105x8
125x6
105x10

MONDAY BW=223.2

Bench
barx10
135x8
155x5
185x3
205x1
225x1
255 5x5 (dropped back a couple weeks to try for some momentum)
225x14

Squat
bar x8
115x5
135x5
185x2
205x1
225x1
235 3x5

JS rows
175 5x5

HS tri extensions

Your press is always im-press-ive. lol

IW

Thanks man.
I think I'm going to start doing a 3x5 the first time I squat a new weight then the next week do the 5x5 followed by the weight increase. I really focused on pushing off my heels and really hitting rock bottom. and the squats felt pretty smooth.

wed
bw=? scale at gym is broken

standing BB military press (is there a diff between military and overhead press?)

barx10
95x5
115x3
135x2
155x1
165x1
195x1 new PR 10lbs
135x11x8

straight leg deads
135x5
185 2x5
195 2x5 (forgot I had hamstrings I feel them now)

pull ups
BW 3x5 (best form to date)

caves

bb curls
115 3x5

diet over the weekend/mon/tues was piss poor but now back on the wagon.

Nice PR :D

saturday
flat bench
135x10
155x5
185x5
205x3
225x1
245x1
260 5x5 (felt really good this reset must be working)
225x13

squat
barx5
135x5
155x3
185x1
205x1
225x1
235 5x5

HS seated dip
90x10
270x10
290x10

db curls
50'sx10
52.5s x10

mon MMA class

wed
db milt press
30'sx5
45'sx5
50'sx3
75's 5x5

deads
135x6
185x3
205x3
245x1
265x1
275 5x5

pull ups

caves

preachers

scale still broken....