Squat, BP, pullups, dips

Back Squat
Worked up to 365x1 for a PR and lifetime PR match from summer
3x2x265# Dynamic Effort

Bench Press
3x3x205#
2x5x185#

Pullups Supersetted with Dips (BW)
16 (PR, 2011 goal reached), 12
12, 8
8, 8


Light "Arm Farm"
3x12-16 EZ Bar Curls
2x15 50# Skull Crushers


COMMENTS

• General: Really pleased to match the goal I had for back squat to wrap up the year in squat. My legs were pretty tired going into the day too so I think on full rest I have more in me. Hit my goal for the year with pullups. Basically just been working the movement a lot more frequently over the last few months and I double the amount of pullups I could do at the beginning of the year, and with much better form now. Moving onto next year I'd like to hit 20-25. Bench felt shitty because I was eating on a cut again.
• Nutrition: Ate really clean but had a burger with the bun and fixins to top the night off with some Nutella/PB. I'm happy with where the cut brought my body comp so I'm going to ease off it so I can recover my upper body and hit some PRs. Unlike the past where coming off a diet meant eat like a pig and get fat again, this time it just means I'm going to eat more in general and focus more on my training so I can continue to grow as opposed to trim out fat.
• Body: Felt good today just underrecovered in general. My upperbody felt pretty fatigued especially on the dips and benchpress.
• Sleep: Not too good, I was stressed yesterday and didn't sleep well last night
• Reflections: Pleased that I stuck with my cut, and just need to make sure I keep things in proportion going forth. I'll begin having coffee again in a few days too which I'm looking forward to. Looking ahead to the rest of the week I'm going to condition and lift tomorrow, powerlift on Wednesday, then get 2 solid runs in on Thursday and Friday. I'm going to run a 4 week program that is 1x a week for arm size over winter break because I'm a vain sack of crap. Supposedly promises .25-1" gains in 4 work outs with a proper diet. Worth a shot I think. That will start Saturday and run for 4 weeks with it getting moved to Sunday or Monday after the GAC Fat ass.