Good training session today - pretty weak curling though. Bruised my tailbone at PT doing mason twists and crap on a basketball court - coupled with riding to and from work (road bike) my lower body was pretty trashed today
Notes: good session, would have liked to intensity pressed and push pressed but my wrist has been inflamed for a few weeks now (hence the wrist wraps during warmup sets). My bench program has been going very well otherwise;
Bench program overview:
Volume Day:
- 2-ct paused competition grip: 1x5@RPE9, 5% load drop up to RPE9
- dead stop military press 3 sets of max reps at ~60% w/3-min between sets
- 5x10 DB Bench/Incline Bench
- Triceps work
Intensity Day (A/B)
- a) bench 3 sets of 2-3 ascending (10lb jumps)
- b) bench 3 sets of 3 ascending (10lb jumps)
Intensity Press up to 1x2-3, followed by push press at 110-115% for 3-4 sets of 2-3 ascending (5-10lb jumps)
Work sets reverse band squat (67lbs per band at bottom/0-10lbs at top): 545x3 RPE 8.5, 555x3 RPE 9, 565x3 RPE 9.5
Halting sumo speed pulls (2" off the floor): 7 sets of 2 @ 335lbs on the minute
Band good morning (green): 3x15
Kettle bell swing: 32kg 5x20 1:2 work to rest (30:60)
Felt great today. I feel as though the ROM involved in a halting sumo is too short; I may switch to halting conventional next time (two weeks from now).
Dynamic squat against 67lb bands: 12 sets of 2 on the minute; 315+67lbs band tension (each side)
Conventional deadlift: doubles on up; 495x1, 535x3 RPE10, 485x3 RPE9.5
Band good morning; purple band 3x10
Kettle bell swing (1:1 work to rest): 32kg 10x10
Notes: I need to stop using sumo pulling as my B week dynamic work; its screwing with my conventional set up. Today's pulling was much harder than it has been in the past/much tougher than it needed to be - I couldn't get a consistent shoulder placement over the bar/ each rep had a different path. All in all, some flat out shit ugly pulling today