3/5
Warm-up - 500M row in 2:11
Squat - 385-2,2,2,2,2, - Today was a light squat day. I'm still a little sore in my knees from stupidly quarter squatting my squat OL weight a few weeks ago. After warming up the knees felt a little better. I went overly deep on these, and need to come up with a method to prevent this. Probably best to build a box that limits depth to competition levels.
Comp Bench Press - 305-2,2, 325-1, 335-1, 225-10, - Rx called for 300 for 3 sets of 2 reps. Loaded 305 cause who likes little weights? 305 felt easy so for the third set I jumped to 325. Tried for 2 with 325 but couldn't get the second despite a few seconds grinding. Got pissed off and added 10 pounds for a 335 single which was almost a grinder. Backed of with an easy 225-10 reps where I stopped with a few left in the tank.
Bench OL - 405-1,1,1, - Did 3 - 10 second holds. I actually did these prior to repping out 225 mentioned above. Shoulders are feeling good with no issues.
DB Rows - 105-10,10, - Did these as fast as I could pull, lowered slowly to stretch the shoulders. Will try my 123lb kettle bell next time.