This was a pretty great workout, despite being incredibly sore. Started out with dynamic effort squats – 8 doubles in 5-6 minutes. Fast and explosive. Bench was real slow and stiff to start but I ended up hitting the 2 scheduled doubles, then threw an extra heavier single in there for good measure. Ended up with a strong effort for a rep effort set – 250 for 11. I thought my head would explode. Finished with solid accessory work.
DE ATG Squat:
135x10x1
225x5x1
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1
Paused Bench Press:
195x5x1
230x4x1
270x4x1
290x3x1
310x2x1
310x2x1
320x1x1
290x3x1
290x3x1
270x4x1
250x11x1
Flat DB Flye:
55x10x1
60x10x1
65x10x1
65x10x1
65x10x1
Tricep Extension Machine:
125x10x1
125x10x1
125x10x1
125x10x1
125x10x1
Standing Rope Cable Crunch:
75x10x1
100x10x1
112x10x1
Pull-Aparts:
red band x30x1
red band x30x1
red band x30x1
+ stretching
Duration: 80 minutes