Bench Rehab
45x12, 95x10, 135x10, 185x10, 225x9 (extra rep by mistake for a planned 8), 250x6, 275x5, 225x10 with wider grip
Block Pull: 4" - beltless
485x5 @7
375x3x2 with DOH grip and 3 count hold at the top of each rep
Notes: Bench feels good, I could probably re-ramp more quickly, but 30 lbs x 2x/week is still quite a fast pace. Since I will be resuming 3x/weekly training, I'll probably do 295, 315, 335 next week if all goes well so it'll still be a 60 lb weekly increase, but spread into three smaller increments.
Block pulls were fine. I want to work on my DOH grip - I've never pulled 500 with a double overhand and I think I ought to be able to. I have relatively big palms but relatively short fingers. Not tragically so for pulling, but certainly less than you'd think given my height and general size. I can't palm a basketball, for example. So DOH gripping a 500 lb pull would be a pretty good achievement. I honestly don't recall for sure what my best is since I've never closely tracked it, but I'm pretty sure it's either 455 or 475.
Legs were surprisingly sore from Wednesday's squats. Maybe it's because they were high bar, I wasn't sore in my legs at all from working up to 500x1 on Monday and then squatting up to 573 on Saturday on meet week.
DB Standing Press
40x8, 55x8, 65x8x2
Lat Pulldown
3x10
DB Curls
45x10x2
C2 Erg
30/75x10: 2 @ ~2:00, 7 @~1:45, 1 @1:40
250/75 x 2 @ ~1:55
Notes: Sore legs from Weds squats felt here too, but went ok. Still only pushing things very slightly, I'm really unmotivated to do conditioning but if it's only annoying instead of horrible, I can get myself up to do it, so I'm increasing the difficulty sloooooowly.