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sucks about the failed booty call.

and no, i wouldn't try to go for 500 again right away. it might have felt easy but you felt like shit the next few days. you don't need to hit an absolute 1RM PR every week.

I fucking slept wrong or something, my lower back is killing me but I got my new weight belt in the mail so im just going to throw that on and do light work, maybe just go to 315 or so for skwaats this morning.

Yesterday- shit chest day

worked up to triples to 315, some incline db work, tricep work and ended with machine work, nothing special

Tonight was just a quick shoulder n ab day, nothing special lol this week and last has just been shit just cuz of the weather

 Next week is my bday and i wanted to do a powerlifting meet with myself to see if i can total 1300 so im thinking of doing that monday and going to another gym for my bday on thursday.

Lifts I'm hoping for
Squat: 530
Deadlift:450
Bench: 340-350

I decided to not do the lil meet since I know what my maxs are roughly already, no need to push it n get injured.

I ordered my knee sleeves n they should get to me tomorrow so Im going to another gym i got invited to do some titties and tris tonight instead

 
135-365 warm ups(275-365 singles for warm ups)
405x1 no belt or knee sleeves
455x1 belt
505x1(pr) belt+Knee sleeves
525x1(pr) Belt+Knee sleeves
315x10
225x10
135x10
- my knee sleeves I ordered from Elitefts, everyone had me paranoid about the size because the reviews were saying they run small so i ordered a 3xl and it gives me good support but for what they are  I should be getting a lot more so next time I get some ill get a 2xl.
-Skwaats felt good, a bit heavier on my back that last week and the week before and probably had 20 more lbs in me.
-Next time I do a max effort I'll go to the Y in auburn since they have a monolift so i wont have to walk it out.

-Workouts for the following months will be somewhat the same
mon- ME Skwaats
Wk.1 5x5
wk.2 5x3
wk.3 5x2
Rotate back to 5x5 for 4 cycles

Back days do speed work for skwaats and fridays are usually for Repetition work.

the rest of the workout was just hammy work, Speed pulls, 5x2, hammy curls, 5 sets of max reps with the full stack.
hammy ISO bridge hold- 3 sets of 20 seconds each leg.  I must use a lot of hammy and ass for everything because these were rough, my hammies activated immediately while my buddy who skwaats narrow said he couldnt feel his hammys activate.

tomorrow morning do some ab work and bis

I just ordered kelly starretts book the supple leopard and a trap bar out of rage shopping lol

Its still hurtin pretty bad lol if i walk normal the muscle jolts and buckles, i can walk on a plantar flexion though.  I'm thinking once i get my bengay im hoping to be better by monday, going to wait til tomorrow to start foam rolling so I can let it rest and heal a bit

legs feeling better, few more days and i should be good.

This morning

Bench- wide grip: worked up to 300 for a single, was easy but no spotter
OH DB press- 40x20
                       45x20
                       50x20
                       55x20
DB Shrugs: 100sx3x10
Lat pulldown/db curl/lying tricep DB extension circuit, 3 rounds
cable crunches

night

Skwaats: Felt good, no pain in the skwaat but i had to be careful unracking and walking it out.
            135x5
            185x5
            225x30

single leg hammy curls: light, had discomfort
lat pulldowns: with a different handle for 4 sets of 10 with a 2 seconds pause at the bottom
seated DB preacher bench Curls 30s with a slow tempo for 4 sets