So, where have I been?
I took a two week vacation New Years Eve, then two weeks of not being motivated enough to do much of anything.
I tested myself on 4 lifts during the week: the dumbbell shoulder press, the conventional deadlift, 14" box squat, and the flat bench press. The numbers are pretty sorry. So was my speed on all of it. So I am switching back to a Westside template. And we'll see how it goes.
My number's in the 3 lifts I want to improve most, to start: 195 for the bench press, 285 for the conventional deadlift, and 260 for the 14" box squat.
All Notation: Weights x Reps x Sets
Flat Bench Press (60% of 1RM): 75x3, 95x3, 115x3x8
DB Shoulder Press: 30x8x3
Assisted Chinups (Average bands): sets of 7, 6, 5 reps
DB Rows (Elbows Out)(Test): 20x5, 25x5, 30x5, 35x5, 40x5, 45x5, 50x2.
Did not do snatch grip deadlifts, since I had tested the deadlifts yesterday. Will start adding metabolic work tomorrow.