Back to 5/3/1 with new targets. I decided to take more conservative training maxes using 80% instead of 90% and build up some good momentum. While I was prepping for the black belt grading everything felt heavy, even the first and second working sets. I was way too burnt out.
Warm-up triples at 45, 95, 115, 135, 155
5's at 165, 190
10 Reps @ 215 (I decided to cap this. I wanted to hit most if not all my jokers and I don't care much about what I can do with 215)
Jokers
5's at 230, 240, 250, 260
Triple at 270 (Five at 260 felt really easy so I had a lot of confidence going into this but I took the bar too low on the first rep and had to wrestle it back into the groove. I should've racked, rested and tried again but I thought I could salvage it. The next two reps drained me way more than they should've, didn't feel up to taking another crack at it.)
Seated Military Press - Slow negative and long pause at the bottom
Sets of 10 @ 45, 65, 95, 115 (burned like hell)
Superset - Tricep Pushdowns and Dumbbell Hammer Curls
Four Sets of ten reps each exercise - up to 140lbs pushdowns and 55lb curls
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