This whole micro cycle I 'll be sticking to 33% for all movements, I will push accessories in order to keep my work capacity up.
Bar- 2 sets of 25
135- 2 sets of 15
185- 1 set of 15
205- 5 sets 3
Having such a quick and light training day I used my wide grip accessory protocol- flush some blood and get a pump.
Swede crushers for two progressive sets of 12 reps with a 100 lbs.
Cable tricep extensions two sets of 25 each arm overhand and two sets of 25 underhand
Band pull a parts three sets of 30 reps with only 60 seconds rest to finish up the day