Surprisingly good workout today! I was out late watching the fights and didn't exactly wake up with a spring in my step but I picked up a NOS on the way to Gold's and it helped quite a bit.
Warm-ups
Triples @ 45, 65, 95, 115, 135, 155 superset with sets of 10 band pull-aparts
3 @ 180
3 @ 205
14 @ 230
This was definitely a PR for 230! I might otherwise have capped this to get some volume in but still save more energy for the Jokers, but by some wierd fluke my training partner and I ended up with the exact same working sets for today since he's a couple of cycles ahead of me. I weigh more than him so I wanted to push myself to do at least a few more reps than he did.
3 @ 245 - Good god, did this feel way heavier than 245. I did rest after my max set at 230 but maybe not enough.
3 @ 255, 265 - These felt way better and faster than 245 did
2 @ 275 - Yeah, I was done. First rep went up really easily, second rep was a bit wobbly, lowered the third rep way too fast and lost my arch a bit, I'm not even sure I got it off my chest.
Lateral Raises - 10 Second Parallel hold followed by 10 reps
Got these from John Meadows' member area on his website, the burn is awesome.
4 sets @ 10, 15, 20, 25lb dumbbells
Rear Delt Cable Flies
4 Sets of 20 @ 15, 25, 35, 15 (super slow on the last set)
Tricep Pushdowns
4 Sets of 20 @ 40, 50, 65, 85
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