Meals/ME Upper

First workout after the meet, here is what I am changing.
I am forgoing my upper ME lift and instead "greasing the groove" everyday with 225 on the bench. This means I will be doing between 1 and 7 reps of 225 on the bench everyday. I was really hoping to hit 265 this weekend and I think I need a different approach if I am going to get 275 come Dec 3rd. My deadlift went up so I am guessing that side of my training is working out well. Also in the morning I am doing light turkish get ups and practicing some kettlebell stuff. Nothing super intense, just 5 to 10 mins of incredible focused get ups (not counting reps) and 2 to 4 sets of between 5 and 10 reps of the KB snatch, clean and swing. The idea is to get some more low intensity stuff in that will add to the weight loss but not hurt my recovery. So, todays training.

Bench 225x1, 225x1, 225x1, 225x1 (I am deciding volume by feel) 2 mins rest
Incline DB Bench 45# 13, 11, 9, 8 (1 min rest)
KB row 70# 10, 7, 6 (1 min rest)
Side bends 55# 3 straight mins alternating sides every 10 reps

That was the first time I tried side bends, not a fan. I feel like I am doing it wrong.

Meals- Today, same thing for breakfast, lunch and dinner; collards and roast pork. So begins the second giant pork tenderloin I purchased!

Saturday/DE Press

My workout today
Bench 8x3@55% of 1RM (140#) +20 lbs chain (45 sec rest)
Elbows out Tri Ext 30# 15, 12, 12, 10 (1 min rest)
Chins with 35# 8, 5, 4, 4, 4 (1 min rest) the goal was 25 total reps
1 Arm Press L then R 50x5, 45x5 (3 mins rest)
1 Arm Press L only 40# ss with hammer curls L only 25# 10 sets with 30 sec rest
Standing abs with blue band for 3 mins

Dinner Chicken Split breast, cup of sweet potatoes and some broccoli

Yesterday and today were not the best. Yesterday started with me weighing in at 177.4, a gain of .6 lbs. So that means no snacking next week and I am going to have to increase my activity level in the morning, maybe throw in extra conditioning. Standard meat and veggies for breakfast and lunch but I went to a haunted house with friends so we pre gamed and then got pizza for dinner. It was delicious, but a poor choice. Then I ate work food like all day today. Once I start I just can't stop, it's free, tasty and plentiful. A deadly combination. I definitely took a step back this weekend. Just gotta double down my efforts this week.

ME Upper

I went to look at a car today which pushed my workout back to 9. Decided to skip my ME lift and just hit my assistance work.

DB Bench 65# 12, 10, 9, 7 (2 mins rest)
BB row 155# 10, 7, 6
Bent over rear delt raises 15# 12, 12, 12

Dinner: I didn't cook any sweet potatoes or rice so I had to make due. Bowl of raisin bran and a split breast. Yummy.

DE Upper Day

Bench 3x8@ 50% of 1RM +20 lbs of chain (45 sec rests)
Tri Ext Elbows Out 25# for 15, 15, 15, 15 (1 min rest)
Pull-Ups with 55# 5, 4, 3 (1 Min Rest)
1 Arm Press L then R 50x5, 45x5 (3 mins rest)
1 Arm Press L only 40# ss with hammer curls L only 25# 10 sets with 30 sec rest
Ring L sits 2 sets of 30 secs (1 min rest)

Today was the first day I used the chains and it was better than I had hoped. I definitely felt like I was going to throw the bar into the ceiling every time I started to press back up. That combined with the clinking as they crashed to the ground proved to be a mantastic experience. Money well spent. I had close grip bench scheduled but I had no spot so I went with the tri ext. I think I will keep them the rest of this wave though.