Friday night was a bench day with speed work and then lots of volume on boards. 5x5 to a 1bd working up to 115 and then 3x5 to a 2bd @ 125,130,130, which is excellent for me. Chins, DB shoulder presses and ab work rounded out the night. Also did 10 min on the stair mill.
Saturday I did a quick run through of KB work for about 10 min.
Saturday in the gym was squats with wraps. Sets of 3 up to 245lbs. I did 235 and 245... went to repeat 245 but lost balance on the first rep and it ended ugly. Still decided to go ahead with my singles. Did 2 singles at 255 and 265. Also had romanian dls, GMs, GHRs and side bridges this day. GMs felt better than they have since I tweaked my back a month or 2 ago.
Sunday morning, another bit of KB work.
Sunday was scheduled as a shirted bench day, but due to last week being an impromptu shirt day we changed this day. I did legs up 7s @ 65,75,85,95 then did some doubles (feet down) @ 105,115,120. Moved then to 3bd work and did a lot of volume - 3s @ 130,135,145,150,160,165 (competition grip), 170 (competition grip). This is by far my best to a 3bd.
Monday night once again squats. 5x5 high bar @ 155,160,165,175,185 then 2x2 with wraps @ 235,245. Also had reverse lunges and hypers. Tossed in a few snatches. Did the prescribed stretching - heel to butt and adductor stretches and 10 min on the stair mill.
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