12_27 Sat Bench and DL ME (Max Effort)

no bike in AM
AM wt 209.5
1 hour before 3 scoops Surge, 2 cups coffee (Reindeer blend--tasty!)
1 scoop surge during lifting, sipping coffee
20 min Z Health before
slept 9 hours last night

Music
Lamb of God "Sacrament"
The Haunted "The Haunted Made Me Do it"
Temp 43 F

Bench and DL
Tested
Bench
index at ring +1"
middle finger at ring +1.5"
push ups 0

DL testing
trap bar +2"
did not test others

Working on squat groove
tested squat, medium wide (toes at rack) +2.5"
warm ups
135 x 7
135 x 6
135 x 6
135 x 4
135 x 5
short rest periods, working on perfect form and speed

Bench (alt with DL) no lifting partner
at middle finger
warm ups
185 x 2 with 2 sec pause on each at chest
185 x 2 with 2 sec pause again
185 x 2 w 3 sec pause
185 x 2 w 4 sec pause (wow, that seems long)
185 x 1 w 5 sec pause (seemed like an eternity)
speed on concentric was good on all

Trap Bar DLs
warm ups
185 x 6
225 x 5
275 x 3
275 + 40 lbs chains x 1,1,1 (clusters)
275 w 60 lbs chains x 1,1,1
315 w 40 lbs chains x 1,1
315 w 40 lbs chains x 1,1
315 w 40 lbs chains x 1,1

Alternated the following
swiss bar neutral bench RE, tested well, outside grip
125 x 12
125 x 7--ran out of gas, done

str bar standing curls (grip at middle--between ring and smooth)
95 x 4--tested poor

KB bottoms up press
16 x 2/2 tested ok, but done

Post train meal 25 gms hydro whey, showered and then
1.5 cups egg whites, 2 whole org. eggs, spinach, parm. cheese, fiber and 1 TBSP Udos oil, 1 pomegranate, 1 pear. Delicious and nutritious!