Speed bench / RE bench alt OH press speed and RE
Bar, 95, 135, 185, 225, 275 x 3 x 3
Close grip reps 185 x21
Minimal rest 60 seconds or so this all felt better this week aside from my arms from the elbow to the hand are killing me woke me up Tuesday night wed morn several times in pain just locked up, used a rolling pin on one last night nand it was great only one arm woke me up nice lil test it hurt like a mother but worked ill do both tonight
Box Squat and step up
Worked up to
495 x 3 x 2 sets. Still didn’t want to go for the 5 sets didn’t feel heavy just cant sit back on that hamstring these were majorly quad dominant
Then 365 x 3 x 5 sets fast.
Set of left leg step ups between sets
Reverse hyper (3 sets)
180 x 12 x 3 sets
These oddly feel good on the hammy / glute
bi and tri light and pull aparts RE work
that’s it nothing great really Just aches and pains seemingly everywhere but I got it done
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