This weekend my plan was to take a heavier squat and do shirted bench work. I'm rotating heavy squat and bench work every 3rd week. This plan seems to allow recover while maintaining strength gains.
Saturday 09.07.19
box squats - box above parallel
worked up to 420 doing triples raw
put on Metal Ace briefs
worked up to 600 doing doubles
worked up to 830 doing singles
added reverse light band for a single at 900 and a single at 930
GHR
bodyweight for 4 sets of 10 reps
Sunday 09.08.19
bench
worked up to 315 doing doubles raw
put on Metal Ace bench shirt
405 for a triple did not touch
495 for a triple to a 3 board
545 for a double to a board
605 missed off a 3 board
545 for a single off a 2 board
While I was very happy with the squats you can see benching was a mess. In my last shirted bench session, the sleeve of my bench shirt tore out. It was my ole reliable shirt and for me a perfect shirt. I don't have another one of the same size and couldn't get one for today. My bench confidence has always been low and losing my shirt and now this shit session arent helping. A new shirt has been ordered and we also identified I need lockout work and to increase my upper back strength.
chest supported barbell rows
225 for 5 sets of 8 reps
standing military press with angle bar
135 for 2 sets of 15 reps
batteling ropes
2 sets of various movements
