New training blocks always wreck me as the volume usually decreases a little bit or some other variable is added that makes the intensity sky rocket and throw my body into the abyss and takes forever to recover from. This week starts with squatting "High bar" aka putting load on my cervical spine (cause i don't have a fat enough neck) and trying to squat in a more upright position. This forces my quads to try and work harder than they need to cause apparently I like using my ass and hamstrings to much. To add to that we have 5's negatives and 1's pause before trying to stand back up. Now that I got that bitching out of the way enjoy this dumpster fire of a wider stance squatter trying to use heels, a high bar, and holding there breath for 48's each set.
High Bar, Heels, 3-5’s Eccentric + Pause 4x8: 260
Bench, Close Grip, 3-5’s Eccentric + Pause 5x8: 215
A1) DB Chest Supported Row (Pause) 2x8: 35
A2) 2-Way Delt. Raise + Pause 2x8: 15
B1) Cable Curls (Slow Eccentric) 2x8: 100
B2) DB Flys (Slow Eccentric) 2x15: 30