Monday shirted bench
145x10
235x10
325x5
Add new metal bash bencher
415x3
505x3
595x2
645x1
705 miss
- didn't touch any of them
Floor press against 3 chains
225x5
315x5
365x5x3 sets
225x17
BB rows against chains 5x10
Fatbell tricep ext 4x10 heavy, 1x20 light
Band work:Lat pull downs--Face pulls--Rear delts 3x15 each
Wednesday
Speed pulls in metal v type squatter straps down
Against 120# band tension
405x1x6 sets (looked great so I kept going)
495x1
585x1
685 soft lockout
Sunday squats at the compound (for the last time ever!)
145x5x2 sets
235x5
325x5
Add metal v type squatter -single ply
415x3
505x1
595x1
Add metal all black wraps
685x1
735x1
Straps up
765x1
815x1
-slow, still struggling to stay tight under near max weights
GHR 4x15
Leg ext super set leg curl 5x20 each
Takeaways-
1. New shirt will take some time to break in. Floor press is still the greatest assistance work for your bench, in my humble opinion.
2. My training has been inconsistent. I spent about a week and a half doing our 2018 budget. So, all excuses aside, I've just been drained. I could push through and train, but that's also set me back from past experiences.
3. Sunday at the compound I hit a slow 815 after 750 miles of driving and a late night wedding celebration. This is something I would have shy-ed away from earlier in my career. It's not that I need perfect conditions to lift under. I like when shit gets fucked up- misloads, no music, rack height is wrong, whatever- they're all variables and experiences that make you better by pushing through. But lately I've been taking heavier squats for two reasons- I need to get better under heavier loads with a bit more frequency instead of twice a year for meet prep. And my squat is lagging behind and I'm going to push it until it pushes back. With that being said, I'll be throwing in speed squats and backing off the weight for a couple weeks.
Goodbye to the S4. Hello to the S5. The new building is fucking amazing. If you have the opportunity to visit, do it.