Backlogged trainings

Bench 20th May 2014
Pause Bench (5s)
115kg * 3, 5, 3
125kg * 3, 5, 3
135kg * 1 (comp pause)

Lat pulldowns
4 sets of 12

Tricep Extensions
3 sets of 15

Pushdowns
3 sets of 15

Band pullaparts
100 reps

Squat 22nd May 2014
Squat
worked up to 220kg * 1 * 2 (PR)
160 * 3 * 4
140 * 6 * 4

GHR
4 sets of 10
Calves are still painful, but very happy with the PRs.

Bench 23rd May 2014

Paused Bench (3s)

120kg * 2

125kg * 3

130kg * 2

135kg * 1 (comp pause)

137.5kg * 1 (comp pause)

DB row

50kg * 12 * 3

Cable row

2 sets of 15

Tricep DB extension

18kg * 10 * 2

Pushdowns with rope

2 sets of 15

Band pullaparts

100 reps

Squat + Bench 25th May 2014
Squat
180kg * 2 * 4
170kg * 2 * 4
170kg * 11

Pause Bench (5s)
105kg * 3, 5, 3
115kg * 3, 5, 3
125kg * 3, 3, 3, 2
137.5kg * 1 (comp pause)
Calves are still painful so the squats were done with a slower eccentric, and I tried to work on the speed. The rep set wasn't as bad as I thought. I think I probably had 2 more reps in the tank. Pause benches on the other hand, were incredibly tough today. The fatigue really set in and today I wasn't able to relax the right areas properly, so I realized my arms were pretty tensed for most of the sets. By the time I got to the 125kg  series, I had to break it down to 4 sets instead of 3. Very inefficient benching today.