My first week back to regular training. After benching in a shirt on Monday, I felt absolutely destroyed and had to push squats from Tuesday to Wednesday. We decided to change my program for next week to Squat Monday, Bench Wednesday, and Deadlift Saturday.
Wednesday
Safety squat bar
barX10
95x10
135x10x4
Leg press 3x20
Leg ext 3x20
GHR3X15
Saturday
Deficit Deads
135x8x2
185x6
225x6
255x5
275x5(Supposed to do 8, but felt weak as hell)
265x8x2
GHR5x10
Upper back Work 6 sets
I've started dropping the weight I use for my upper back work to focus more on overall tension and contractions. I'm hoping this still helps me get stronger, while easing off on my elbows.