12_30 Tues--Squats 5x5, Bench and DL Max Effort (ME)

Felt much better in AM
Slept 8 hours
AM "sleeping" HR avg 51 bpm over 15 min
lowest was 46 bpm
---need to do more conditioning (CRF) work again.

Z Health 20 min
needed some femoral nerve glide work for rt hip--helped quite a bit
green tea and 2 scoops Surge and 1 scoop hyrdo before lifting (still out of BCAAs--will see if it makes any difference), creatine and 2 g L Carnitine

Squats
tested well at +3" for all sets
brought in stance about 1 inch on each side
warm up
135 x7
135 x7
135 x6
135 x 5
135 x 5

Then tested
DL
trap bar DL +2.5"
best ever, did not test others

Bench tested
index +2"
middle finger 0
push ups 0

Bench
at index finger
warm ups
185 x 4
185 x 1,1 w 1 sec pause at bottom
185 x 1,1 w 2 sec pause at bottom
185 x 1,1 w 3 sec pause at bottom
185 x 1 w 4 second pause at bottom
--worked on concentric accel. Speed got better on set 3 and forward

alt with
Trap Bar DLs
worked on conc speed, done fast so heal leave floor, slow lower and reset between each rep
tested great
185 x 5 (cont)
185 x 1,1,1,1
185 x 1,1,1,1
185 x 1,1,1,1,1
185 x 1,1,1 ,1

rope rows (feet on bench) very light
BW x 10, x 8

chins ups (light)
BW x 2, x 2 x 3

Did not feel up to doing any acc work
done