W5D1 - 12/30/2018
Warmup with rolling, hang, super d shoulder/bench warmup
Mid Inc Swiss Bar Bench
40x10, 90x5, 130x5, 160x2, 190x1, 170x8, 7, 7
-with-
Chins
BWx10, +26x6x4
Standing DB OHP
30x12, 50x12, 12, 10
-with-
Strict BB Rows
85x12, 125x3x12
Decline KB Tri Ext
26x20, 44x20, 62x20, 62x16
-with-
Axle Curl
40x20, 50x3x20
YWTL
3x10
So I feel pretty damn recovered, since I’ve been sleeping in and on vacation. I’m going to run this volume phase up until my ablation procedure, then take that week as a deload. After that I’ll start rep maxes. This upper/lower split is def offering more recovery. Especially after 2 days off consecutive, I’m ready to roll. I could have hit 4x8 on with 170 today, but it would have pushed the effort close to a max on the last 2 sets, and rep quality would have suffered. Not happening. Really looking forward to squats tomorrow. If they feel like last week, it’s going to be a good one.