9-16-12: Bench/Upper Body
200x5/7/9/5p (200x9 matched my 9 rep PR I set back when I weighed 205-210 and was using creatine, 5p as in 5 reps paused for the last set)
BW x10/11 (11 was with wraps)
10x145 (followed by 12 shrugs)
T Bar Row
1 plate x 30 reps
1000 calories at least
Good day today, getting stronger and stronger without gaining much bodyweight. Somehow even though my scale weight isn't increasing, decreasing if anything, I look bigger and fatter. Doesn't make sense at all but the primary goal is high rep strength right now, so maybe I'm getting more puffy and less dense, so to speak. Either way progression is progression, once I start the 5x5 I should get denser and this gives me a good base of size to work up from. This would essentially be the hypertrophy stage of a periodization program, so I'll try to maintain the size as I train more exclusively for strength. Bench was strong today, might have had 10 on 200 but I didn't want to hit failure and ruin this gradual but undeniable progression, so I left it at 9. Pendlays felt a little weak but I still got 25 reps in 4 sets so I was happy I didn't have to do 5 sets. Dips I had a little competition with my friend, he ended up beating me and getting 14 after we both finished our weighted dips, but I'll beat him one day when I'm fresh! Drag rows were good, really glad to finally be hitting my traps properly. Just did some t bar rows at the end to finish off the back.
Later today I'm going to be going to my friend's small apartment complex gym to give him and my other friend some lifting tips, they don't really have any free weights from what I understand but I'll try to get them on a decent routine with whatever they have. So I'll probably end up doing some more upper body stuff then. Then tonight we're having guests for dinner and we're going to have a lot of food, so I'll probably head to the park and do some pull ups just to get in that anabolic state before eating a lot. Plus I love doing pull ups. Won't be logging that but I've been doing about 30-60 pull ups of varying grips, 3 times per week with my brother, from which I've noticed gains in the width of my lats, an increase in my work capacity, and a decrease in time needed to rest between sets.