My weekly workout schedule is a bit wonky right now, because I am on an Intermediate Program for Bench Presses and Presses, but an Advanced Novice Program for Squats, Deadlifts, Power Cleans, and Pullups/Weighted Pullups. So while today wasn’t 100% recovery, it was mostly recovery, which made it nice and easy.
Foam Roll/SMR/Movement prep/etc…
BB Squat - mixed in Front Squats and High Bar Back Squats, too - this is a new recovery day experiment, we’ll see how it hoes
Low Bar - 45x5x2, 95x5; Front Squat - 95x3; Low Bar 125x3; Front Squat 125x3; Low Bar 155x2; Front Squat 155x2, 175x3x2; High Bar 215x3x2; Low Bar 255x5, 270x5.
All easy and smooth. Honestly, I haven’t front squatted much lately, so the 175x3x2 was the hardest of the bunch.
DB Bench Press - another recovery day experiment, going to do DB Bench Press on Press week recovery day and see what happens. I was scheduled to do a recovery Bench of 230x5x3 today, so estimated the appropriate load with DBs. We’ll see how I feel tomorrow and how my 5 Press singles @ 200 feel on Friday.
50x6, 70x4, 90x5x2, 85x5 - 90 was probably the right load, but reduced for the last set, since it’s been forever since I’ve done DB Bench, so just felt like taking it a bit easier this first time was a good idea. All sets were easy though, felt like recovery, and only rested about 2 mins or less between sets.
Weighted Pullups
Bodyweight + 35lbs for 3 sets of 5 reps - last rep of last set was challenging, but otherwise all solid. Which was surprising. I had done BW+30 x5x3 the last 2 weighted pullup workouts, and it wasn’t much easier the 2nd time than the first. I was considering repeating 30 again today, maybe going for 6,5,5 or something, but decided to go for +35. Obviously was a good choice.
Conditioning - did 4x300m, at about a 1:50 pace and 5x200m at about a 1:42 pace (last one went hard at 1:35 pace) on the C2 Erg. Didn’t work that hard. Foot feeling a lot better since Monday, thankfully, but not quite walking 100% normally yet. Probably won't be able to do sprints for another 5-10 days.