Thursday was upper accessory. I just did some light bench to get some blood in my pec that was bothering me. then did a bit for triceps and shoulders.
Close grip 3 foam board lockout with 185 and 4 chains per side: 4 sets of 5
Kettlebell double overhead press: 12,16,20,24,28,32 Kg all for 1 set of 10
Double Kettlebell triceps ext lying on floor: 16,20,24,28 Kg all for 1 set of 10
I squatted Saturday instead of Wednesday. We did free squats with the straight bar in briefs.
595 X 1
685 X 1
775 X 1
775 X 2
865 X 2 reverse band
It wasn't a hard day, but it felt decent to get a little weight on my back. I will be starting a training cycle this coming Saturday, so I didn't want to blow it out.
Monday we Benched. I wasn't sure how angry my pec was going to be so I warmed up slow and took my time. I felt good enough and decided to use my loose shirt for some low board work.
495 X 2 off 2 board with maddog slingshot.
loose phenom shirt on from here out
555 X 2 off 2 board
585 X 2 off 1 board
635 X 2 off 1/2 board. I don't keep track that well, but I think this may be a PR in that shirt.
Rolling Triceps ext: 40,50, 60, 60 all or 1 set of 10
Dead stop dips with green band over shoulders: 4 or 5 set of 6 or 7 reps.
Strict overhead press with squat machine:
1 plate X 2 sets of 8
1.5 plates X 2 sets of 8
2 plates X 2 sets of 8
I was fortunate enough to get an invite to go to the Worlds in Vegas in November, so I will start my training cycle Saturday for that meet.