10_2_Thurs Bench ME Goal 230 x1; BF % measured

BF % measured
7 site skin cal, same person
low carb, no training the day before
done at 1pm vs normal 10 am time
done with low calories now

total was 13.3%, so down about .5%
AM wt 200.00 (lowest this week was 199.5)

2 s surge, 1 s hyrdo Barr mix, before at 5:50pm
Lifting started at 6:50pm
Z before at 20 min
No lifting partner again

Bench (flat)
warm up
135 w chains x 4
165 w chains x 1--slow, more Bench specific Z work
165 w chains x 1--still slow
185 x 3--felt good, RPE 7 think TALL SPINE!
205 x 1 RPE 8
175 w chains x 1--good speed, felt great
230 x 0--missed, crap,
L hip came up and caused bar to twist,
no hand off, movement dropped
missed at about 4 inches off chest
slow touch and go

KB doubles press
24/24 x 6/6
24/24 x 3/3 tired

Rev bench, blue choked bands mid finger at ring
225 x 6
225 x 4--booo
done
out at 7:55pm