I am going back to one simple basic hard pressing day a week then the other day will be light assistance just get the work in. I progress better and its bete for the shoulder so any OH pressing will be assistance in the 8-10 rep ranges or higher and shoulder, arm and back assistance high rep.
In short GREAT 1st day back
Training
Bench day
1A) BB bench
Bar x 10
95 x10
135 x10
185 x 5
225 x 5
275 x 3
315 x 1
335 x 1
345 x 1
355 x 1
365 x 1
370 x1 slow
375 x1 Snappy smoked this pretty much best this has felt
335 x3
I need a lift off but was starting to get my setup better and tighter some were AWESOME others OK the 370 was slow the 375 smoked it stopped there and Ill progress from there that’s a PR for that much work to that prior
1B) DB rows
30 x10
40 x10
50 x10
70 x10
80 x10 x 10
50 x 25
DB Bench 80 x 15 x 3 sets
Band pull aparts 3 sets
Band curls high rep 3 sets
KB swings 3 sets
I felt GOOD back is getting a bit better hope by Wednesday its good to go will most likely train Thursday brief rack pulls Il be away this weekend coaching Geno at a meet Saturday so wont train
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