Pretty great workout. This has, overall, been a real solid week of lifting. Started the session today with bench – again feeling really sore and tight, but everything was pretty easy and fast so I focused on ridiculously long pauses for each rep. Still had no problems with any of the doubles. Moved on to incline, which felt strong, and did some good paused neutral grip db presses. Those really destroy the tris. Light BTN overheads again, which I still have mixed feelings about. I might just go down to using only the bar every workout as a recovery/cooldown movement, like I do with the bands. Hit the DE squats and I really could not have moved 315 any faster. It might as well have been 135 on the bar, so I think those band DE squats are working. More of those next week. ATG squats are still a glaring weakness, but I am enjoying tackling them head on. 315 for 2 solid triples, without a belt this week. They did not shred my abs like they did last time, and a bit more confidence was there. Knees-locked strict GMs absolutely rip your hamstrings apart – they started seizing up on me after the second set, but I pushed through it and stretched them out well.
Paused Bench Press:
135x10x1
200x5x1
235x4x1
275x3x1
295x2x1
295x2x1
295x2x1
305x2x1
305x2x1
Incline Bench Press:
225x8x1
265x8x1
245x8x1
245x8x1
Neutral Grip Paused DB Presses:
75x8x1
75x8x1
75x8x1
75x8x1
75x8x1
75x15x1
BTN Overhead Press:
95x8x1
95x8x1
95x8x1
95x8x1
DE ATG Squat:
225x2x1
275x2x1
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1
ATG Front Squat:
225x3x1
275x3x1
315x3x1
315x3x1
225x5x1
Knees-locked Strict GMs:
135x8x1
135x8x1
135x8x1
135x8x1
Rope Face Pulls:
80x10x1
80x10x1
80x10x1
80x10x1
80x10x1
Band Pull-Aparts:
purple x30x1
purple x30x1
purple x30x1
Duration: 100 minutes