Thursday 12/12
Close grip bench
3×6 with 319
Then I did some bodybuilding with ben
Face pulls – sets of 20
Sets of 20 of seated DB shoulder press with the 45s
Plate Loaded Machine row – sets of 20
Tricep rope – sets of 20
Friday 12/13
Leg press – Sets of 30
Leg extensions – Sets of 15
PVC pipe OH squats and Back Squats
Hanging from Fat Bar to decompress spine… held as long as I could for 4 sets to work grip
Sunday 12/15
Bench
Paused 407, 440 and 462
Then dropped down and hit 264×22
Latpulldowns for sets of 15 with light weight
Seated DB shoulder presses for 20 with 50s and 60s
Face pulls – sets of 20
More hanging and PVC squats
I wont be lifting this week… through the holiday. Going to give the back the time off it needs. As you can see above I was going in and going through the motions/trying to promote some kind of recovery this week.