Backlogged Trainings

Squat 26th May 2014
Squat
worked up to 210kg * 1
200kg * 4 * 5
150kg * 4 * 5 (paused)

GHR
BW * 10 * `4

 27th May 2014
Paused Bench (2s)
117.5kg * 3, 3
127.5kg * 3, 3
137.5kg * 1

Cable Rows
10 sets of 10

Tricep pushdowns
4 sets of 15

29th May 2014
Did double sessions today.

AM Session
Squat
Worked up to 230kg * 1 (PR)
150kg * 5 * 4 (Super narrow stance)
The narrow stance squats were done with the feet about 10 inches part.

GHR
5kg * 8 * 5

PM Session
Paused Bench (3s)
115kg * 2, 2, 2
122.5kg * 2, 2, 2
130kg * 2, 2, 2
137.5kg * 1
140kg * 1

Preacher bicep curls
3 sets of 20

Rolling DB tricep extensions
3 sets of 10

Pushdowns
2 sets of 15

Cable curls
2 sets of 15

Band pullaparts
100 reps

As of now, my calves are still rather painful, especially in the bottom of the squat when I'm trying to get a nice bounce out of the hole. Am doing quite a fair amount of stretching and mashing to get it sorted out, but it seems to be pretty stubborn. Probably will keep off going too heavy in the squats for the next few weeks. Bench today was pretty easy. 140kg  flew up fairly fast despite the fatigue. I paused all the weights for 3s instead of doing comp pauses for the last singles. Shoulder position seems to be better, but the old labrum injury in the left shoulder is starting to act up a little due to the frequent benching.