15 weeks out, day 1, squat drop sets, rest pause bench press

I weighed 238 this morning.  That was a bit of a surprise since I weighed 239.5 on Thursday morning.  I guess I was in one of those 'whooshes' in the normal ebb and flow of weight loss.   Ideally I'd like to lose weight slower so as to not end up in the mid 220's by Nationals but I really don't have too much control over it at the moment. I'm eating as much as I can while avoiding eating in quantities that bring on gallstone attacks and apparently that means I'm losing weight at about a pound a week.  It's been 10 weeks since the first bad gallstone attack that I originally thought was the flu and my weight has gone from 253 to 238 (12 pounds came off the week of the first attack and never went back on).  I didn't put 2 and 2 together and figure out what was happening until after the second attack on November 6th.  Since November 6th, I've been free of any issues but I'm also eating less and I've lost 3 pounds since my last meet on November 17th.

My afternoon snack is a large black coffee, a vanilla dip donut and 6 toasted coconut timbits, I might have to market my diet plan as the "donut diet".  I need something to balance out all of the fruits and vegetables I've been eating.

eat donuts daily, lose weight!

Tonight's session was a tough one--high bar squat drop sets and rest pause bench presses followed up by chins/lat shrugs.  The last time I did the squat drop sets, I used 365/315 as my drop sets. This time I used 375/325.  The extra 10 pounds made a big difference.  I got the reps I was shooting for but I was much more gassed at the end.  My next high bar session will be 385 for 4 sets of 5.  If I get through that, my next squat drop set session will be 385/335.  Until I get 385 for 4 sets of 5, I'll stick with the 375/325.

After squats, I did three rest pause sets with 255.  These were harder than they should have been because I never fully recovered from the squats.  I still felt like they did the trick though.  It's a good way to make a lighter intensity load feel very hard while maintaining the proper lifting groove.  Overall, the squat session was 42 work reps at an average load of 338 and an average intensity of 69%.  The bench press session was 30 work reps at an average load of 238/72%.  

High bar squats:  135x10, 225x5, 275x5, add belt, 325x5, drop set 1, 375x6/325x6, drop set 2, 375x5/325x5, drop set 3, 375x5/325x5

Bench Press: all reps paused, 135x10, 185x5, 225x5, RP set 1, 255x5,1,1, RP set 2, 255x5,1,1, RP set 3, 255x4,1,1

Chins, 7, 5, 4 plus 3 lat shrugs at the end of each set

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