11_16 Sun Bench and DL day 3

AM wt 208.0
still feeling a bit tired today
slept 9 hours last night

triple expresso at 4:15pm
Still felt a bit tired at 6pm--not good
2 scoop Surge, 1 sc hydro pro, 6 g BCAAs, 5 gm creatine, 2 gm L Carnitine
at 5pm, lifting at 6pm

Z Health 20 min
more rotation work, Z SAID work for DL and bench

Lifting
TESTED
DL
str bar DL comp grip 0", felt easiest
trap bar 0"
RDL -4" (boy that sucked)

Bench
str bar bench comp grip -4"
push up 0 easy--winner
str bar ring on ring (did not test)


DL str bar
tested rev bend DLs--tested well
used a choked blue band (iron woody) in at 2nd pin from top in cage
wt at bottom of DL -65 lbs
wt at top of DL 0 lbs (unloaded)

Why?
Working to overload top/mid portion of DL in non startle

wt on bar recorded
135 x 5/ 185 x 5/ 225 x 4
275 x 2
315 x 1, 1 L h up
365 x 1 R h up
now added iso hold at top for 2-3 sec, tall spine
385 x 1 Lhup
385 x1 Rhup --L knee moved oddly, DL came out of groove, movement decreased
Z Health--knee circles (open and closed), opposite elbow circles,
tested BW ful squat, cutting movments----very slight pain as knee gets over toe
more Z Health, finished bench (as below)
all knee movements were fine, but opted to call it a day on DLs
knee was perfect the next AM--no issue at all

Pushups (done in between DL sets)
BW x 13 mod/fast
BW x 16 mod/fast
BW x7 fast, stopped since I mis breathed
BW x 11 fast
BW x 11 fast
BW x10 fast
BW x 12 mod/fast


Epsom salt bath, lights out