Squat 331 3×3, 407 3×3, 474 4×3
Deficit pull… 418 for speed triples, got a nice 501 lb Double over hand in as well (Last time Im going to fuck around until after worlds)
I did some sets of 15 of DB presses, then I did some strict over head press with a barbell… sets of 8 of like 198 or something.
The I did some abs…
Thursday… Speed bench
Latpulldowns – sets of 15 with lighter weight
Close grip bench – 3 sets of 8 with 286
Triceps – overhead single DB extensions and then some rope
Squat up to 518 raw
then… 606×1 716×1 804×1 warmups
870×1 and 892×1 worksets
Did some pulls… 650 for 5 singles.
Bench 429×2 raw
Bolt on (new bolt with tighter sleeves, needed to break her in fast) 496 to a 3, 584 to a 3, 628 to a 3, 672 to a 2, 716 to a 2
Then I did 2 sets to a 1 board.
These were nice and fast. Well see what I can get down in the next couple of weeks as an opener.
Then I hit some side lat raises with DBs, BB rows for sets of 8 up to 286, JM presses for 15s
All in a weeks work… in just 3 weeks ill be flying out for norway… time to eat.