Ahh, last session for the #39 cycle. Everything went well. Was feeling impatient with squats so I doubled up sets instead of doing 4 triples. Really no energy today – one of those days – but I pushed everything out. Decided to do bench press touch and go since it was the last workout of the cycle, just to see how they felt. Pretty easy. 335 for 4 is a PR, although I could get more if I was fresh. Did some slingshot bench without arching, to make the rom longer, and the movement harder. Felt good. CG bench with the slingshot is a real winner for me.
I should mention one new thing I have been doing the last several workouts. For one of my pull-apart sets I double up my red band and loop it around my forearms and then I do 50-100 reps with the bar. The doubled up band forces me to work hard to keep my hands spread apart while pressing, forcing my lats to stay firing the entire set, which has been carrying over to my actual bench in the form of more stability under the bar when lowering and pausing the weight.
High-bar ATG Squats:
135x12x1
275x5x1
325x4x1
380x3x1
380x3x1
430x3x1
430x6x1
430x6x1
Bench Press:
135x12x1
200x6x1
235x5x1
275x4x1
275x4x1
315x3x1
315x3x1
335x2x1
335x4x1 (PR)
315x5x1
315x5x1
Slingshot Bench Press:
365x5x1
365x5x1
365x5x1
365x5x1
365x5x1
Slingshot CG Bench:
275x8x1
275x8x1
275x8x1
275x8x1
275x12x1
DB Hammer Curls (one big drop set):
55x10x1
50x10x1
45x10x1
40x12x1
35x12x1
30x12x1
25x15x1
20x15x1
15x20x1
55x12x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x100x1
Duration: 120 minutes