Week of 3/28

Tuesday

Competition Raw Bench   x3 @6, x3 @7, x3 @8   Then load 65%x__ @8 for NL=30. Controlled tempo. [Top Set: 175--> 135]

(These were so fantastically terrible and wonderful. The slow controlled tempo all the way through allowed me to really focus on loading up the lats, and focusing on the mind muscle connection with all the various "moving parts" of the lift.)

Strict Military   x11 @9 --> x4 @10   2 Activations [Top set: 85x9]
    
Thursday
Squat w/belt   x3 @6, x3 @7, x3 @8   Then load 65%x__ @8 for NL=30. Controlled tempo. [Top Set 275--> 225]

Just...ouch...glute and adductor doms for days


(BB Row) Row of your choice   x11 @9 --> x4 @10   2 Activations [Top Set: 135]
Vertical Pull of your choice   x11 @9 --> x4 @10   2 Activations [BW pull ups]
    
Saturday
Close Grip Bench   x3 @6, x3 @7, x3 @8   Then load 65%x__ @8 for NL=30. Controlled tempo. 
Close Grip Bench   x11 @9 --> x4 @10   2 Activations
Bus Drivers   x10 @6, x10 @7, x10 @8   plus 2 down sets (repeat) 
    
Sunday
Deadlift w/belt   x3 @6, x3 @7, x3 @8   Then load 65%x__ @8 for NL=30. Controlled tempo.
Front Squat   x11 @9 --> x4 @10   2 Activations
Step Ups   x11 @9 --> x4 @10   2 Activations
    
    

GPP
Abs & Rows   max volume in 15 minutes (each)   
Mobility   10 minutes   
Aerobic Maintenance   20 minutes   
Passive Recovery   None