In spirit of Tuesdays squat and deadlift random test day I did the same tonight. I worked up to a max single.

I do this very rarely in the gym. When I do it’s mostly just for fun and not particularly programmed. I have two mini cycles left before the meet and tonight gave me a good idea of where I am at and where I can be.

Warm up

Soft tissue:

Lacrosse ball on the delts, pecs and upper back.

Stick on the arms and pecs.

Rumble roller on the entire back.

Mobility Work

5 movements for the upper body and one for the hips. 1 set of 10 each.

Indian clubs

20 swings each arm.

Bench

135 for 5 2 sets
225 for 3
285 for 2
355 for 1
405 for 1
455 for 1
500 for 1

Video of 500 for 1


I haven’t benched 500 in a long time and it felt great. It was heavy and if a fly shit on that bar I might have missed it. I have decided to lift in the 275 class in December. Life is hard enough right now with a 7 week old and a crazy 4 year old. My focus is limited and cutting just doesn’t make sense right now. I’m just going to worry about eating healthy and fueling up for my workouts each week. With limited sleep it’s the smart choice right now. I’ll continue my cardio bi-weekly and keep my body weight as is in the 259-260 range until the meet. Plus I feel strong again with this extra weight and I’m not ready to give some of it up yet.

,
Scott Yard