Dynamic Warm-ups
Barbell Push Presses
45x10
85x5
85x5
125x3
125x3
150x1
175x1
200x1
200x1
200x1
200x1
Close Grip Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
235x5
235x5
JM Presses
100x8
100x8
Neutral Grip Pull-ups
bwx3
bwx3
bwx3
24 Minutes of Stretching
Comments:
Super deload sessions this week. I say because I was told I had to use
up my personal days this week or lost them so no work for most of this
week. Spent yesterday weeding the garden and going for a walk on top of
watching shows and reading books. Tried on my deadlift suit this morning
just to make sure it still fit. If anything, I’m thinner from when I
last used it. Hips are still achy and hamstrings are still tight. Some
upper back soreness but I think that was more to do with yard work than
actually recovering. I’ll be doing more of it tomorrow. Low key on this
workout and I think I did a much better job this time with push presses.
Just felt a little heavy on my shoulders but the weight went up well.
Bench felt heavy on my wrists and I’ve come to accept that with this
closer grip style. JM work was quite easy after that. Had to improvise
the pull-ups as both stations were in use. I made it work. Little bit of
stretching to finish it up.
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