OK, first REAL post-meet training session.
I'm going to lower the weight for my work sets by about 40 lb or so, and then work my way back up. My body needs a bit of a break from the heavy pre-meet training.
Foam Rolling
- 10 minutes on the black Rumble Roller and lacrosse ball.
Ab Wheel
- 5
Band Pull Aparts
- A bunch of reps, multiple angles with the Voodoo Floss bands
Shoulder Dislocations
- 10
L-Sit Chin Ups
With blue Fat Gripz.
- Body weight (~200 lb): 5
Low Bar Squat
Beltless up to 410 lb.
Paused up to 460 lb.
- 45 lb: 10
- 140 lb: 10
- 230 lb: 5
- 320 lb: 3
- 410 lb: 1
- 460 lb: 1
- 370 lb: 3,3,3
High Bar Squat
- 370 lb: 3,3,3
Low Bar Squat
- 330 lb: 5
High Bar Squat
- 330 lb: 8
Face Pulls
- 70 lb: 12
- 90 lb: 10
Reverse Grip Bench Press
Paused until work sets.
Didn't wear a belt, just to get a few extra cm of ROM to make it harder.
Also, trying a different foot position while benching: on my toes instead of foot flat on the floor.
- 45 lb: 10
- 140 lb: 5
- 230 lb: 3
- 320 lb: 1
- 350 lb: 1
- 280 lb: 5,5,5,5,4
- Missed on last rep, last set. Out of energy. Might be because it's been a while since I did sets of 5 across.
