11_18_ Tues DL and Bench Day 1

AM Weight 207.5
15 min bike on trainer indoors
low intensity, done upon waking

Protein after bike ride (25 g hydro 1400)
breakfast 20 min later

During the day
feeling a bit sore
proteolytic enzymes at 10 caps x 2 times

mid back sore (DOMS) and low back tight

DL at night
Z Health 25 min, working on 6 pos ankle circles
6:40pm Vitargo from http://www.genr8speed.com/physique/vitargo.php (thanks to Anthony Almada for the sample)
mixed with hdyro protein, 6 g BCAAs, 2 gm L carnitine, 5 gm creatine

TESTED
trap bar +15.""--winner
RDL - 1.5"
str bar +1"

Did not test any bench---the simple thought of it was not remotely appealing and chest was kind of sore still (which is very odd for me)
tested KB press--great!

Did DLs first and then KB Pres

Trap Bar DLs
135 x8
185 x 6
225 x 5
275 x 3
315 x 4
365 x 2 --felt great! up the weight
385 x 1--good speed
405 x 1 a bit slow at the middle portion, but great form and pretty good speed
PR tie!! kind of pissed I only tied my PR but was feeling a bit tired and decided to go for 415 next time trap bar tests well. Thoughts were just pt A to B--partner verified good form.

Did an experiment
normal DL set up, focusing on eyes, long spine, and keeping correct form
partner observed form/speed and rated it---good, but not great

1 min rest
Did not tell partner what I was doing--just eval it
much better speed and form was better
What I did different
Set up as long spine (inhale), keep arms pointed towards floor though (only spinal movement)
grab the bar, tight grip--only thought was stand up!
much better ----more neural drive perhaps? Done enough reps to know the form by now

did same think with training partner--much better!

KB Presses
24 kg x 4/4
24 x 4/4
28 x 2/2
32 kg x 2 /1 ----PR tie for Left and PR by 1 rep for rt
Very happy since I have not done many KB presses lately at all (a few from lunge, rot stance)

called it a day