APF State meet December 19, 2019

Training

Still, after yesterdays brutal session, I decided to try and implement the increased sets on speed work. It was not the right call but I know that now, it was also known that I was not in a good place for this training day. My body was NOT recovered from the volume and intensity of that first lower body DE and RE session, it hurt to even set up in bench.

Originally I had down to use the straight bar, trying to keep with the trend of specialty bar from yesterday I decided last minute to swap this to the swiss bar, also a mistake. This bar has strained my front delts as of late cause I am failing somehow in my setup and stability of it. When I figure it out I'll let you know, we also did RE work with it for 5x5 at 65%, yet again a large mistake. I changed too many variables and it was too heavy for the desired effect of the day. Moving forward, I will be dropping sets on all DE days back to my original plan, scratching the Swiss bar on DE upper days for speed work and RE work and swapping in something that does not compromise body.

 

Little extra fun about me, as you know I love cars, I am blessed to have the car that I do and I LOVE keeping it clean. This does not only apply to mine, I love keeping others car clean as well, including my wife's, but just the front cause no matter what I use for protection it is not enough against our kids. Anyway, since we got the exterior water running finally at the house with all these projects I started washing cars and detailing on the side, enjoy the short video of some stain busting in some doors and seats from sweaty lifters!

 

Workout

 

Week 1 Day 2 - Speed Day

*SPEED Swiss bar Bench + 4 chains 12x3: 140
*Bench Press Swiss Bar 5x5: 65% 255
*Tate Presses 3x10: 50,60,60
*A1) Iso Side raises then switch 3x10: 20
*A2) Inverted rows 3x10: BE
*Neutral Grip DB Bench 3x12: 70, 95, 85
*Banded Push Downs 2 rounds 50 total green