Warm up

Lacrosse ball on shoulders, upper back, mid back, and pecs

Rumble Roller on entire back

555 Day Reps prescribed only

135 for 5
225 for 5
275 for 5
315 for 5
355 for 5

Speed Work

225 for 3
275 for 3
315 for 3

Pushups/flies off suspended chains

3 sets of 10

Tate Presses

35’s for 8
65’s fro 8
70’s for 8

Done

Solid one tonight. This went fairly quick as the weights were medium. I felt very stable on the bench and considered uping the weight over the planned reps and weights. I opted not to though as I want to hit a solid number next week. Sticking to the plan for the first time in a while and Im feeling good as a result of that. My back and shoulders feel better then they have in a while. Pulling every other week and benching light every other week is really helping on the recovery end. I am keeping up with the soft tissue and mobility work. On a not so great note, I weighed 256 today. I have 30 days to lose 14 lbs. Back to back vacations this month didn’t help that. The meet will be held on Friday night. This will be something new for me cutting wise and I look forward to the challenge.

,
Scott Yard