FLAT BENCH - 270x6x6 (half wrapped)
SS
DB Row - 85x2x20 100x15
Then I let my ego skull fuck me. I felt good so I hit 315x4, I should of stopped there and considered myself lucky because that last rep was a bit of a grinder. But Noooooo, 335x2 and then had nothing half way up and half racked the bar and the weights came a tumblin down…Im a tool.
CG INCLINE 135 plus average bands 10,10,5
Upright Row - 95x20 135x3x15
Squats - 315x3x3 365x1
Front Squats - 135x10 185x5
The groin is lingering and there is discomfort on my way up out of the hole, but on my last set of 315x3 the pain dissipated greatly. Im being very deliberate in my descent and not going as deep as I usually do, and going with a slightly narrower stance.
Man I forgot about upright rows. I used to really like them and got good results from them. Then everyone started to say that only an idiot who wanted to end up with his shoulders in a wheelchair would do them. So I dropped them.
Thanks Brett. This is the first time I have done UR Rows in a pretty long time, I was just looking to mix it up a bit. I find if you grip that bar at shoulder width it eases the precarious position you put your shoulder in. I will also say that you might as well be better doing a high pull if you plan to go heavy…
10x3 @ 320 - Very difficult after the first 3 set, did 8 full then dropped to 315.
Overall this is something I will revisit again in between programs, or if an injury disallows me to perform a lift.
I originally was going to restart the cube but did some research on Mike Tuchscherer’s Reactive Training System and I am very impressed with specificity of it and may do his program instead.
Today was just a hodge podge of stuff…until the decision is made
Impressive numbers on Smolov Jr. cycle especially considering how much non-bench volume you kept in.
I’m considering Reactive Training System programming as well for after my meet. Be interested to see what your thoughts are on it if you decide to go that direction.