I took a break from recording (but not training - good speed day with the bands last Thursday), and I've since sorted several things out. One method I'm going to be employing is starting a microcycle with a 5-rep span on max days, and then going down to 3 in the ensuing week.
6 x 5 135, 185, 225, 275, 295, 300 lbs.
> I drastically underestimated myself on these due to poor perfomances from prior sessions. I would have continued on to heavier sets were it not for time. The key factor in maintaining the arch is to anchor my body down with my head.
1 x 8 135 lbs.
1 x 7 135 lbs.
1 x 6 135 lbs.
> Barbell skullcrushers done on the floor. I'll look up the proper name in Beyond Bodybuilding later on. They're awesome. I really had to work to drive the weight off the floor. They're much harder than conventional ones because the surface kills any momentum one might have. Also, they make a lot of noise, which drives away socializing gymbeciles.
EZ-bar front raises:
1 x 8 105 lbs.
> Too much back. Drop down to 95 next time.
The gym closed, at this point, so I went over to the track and did front raises with a garbage can and wide-grip pull-ups on the bar.