I am going to do some speed/form work for a little while up to the start of my training cycle (7 weeks or so)
worked up to 455X 6 sets of 3. I tried to use 495, but it was too heavy to keep the speed and form good so I dropped back down.
Green band crunches X 15 super set with benblique crunches X 10: 3 rounds
Leg Press from a deadstop off the pins: 4,7,10 plates a side X 8 reps each set.
DB Rows facing down on an incline bench: 4 sets of 10 with 100's and 1 set of 10 with the 80's.
Foam rolled, stretched and used the stick for about 15 minutes after the workout.