This was a pretty great workout. My local Y is closed for renovations the rest of the week so a friend and I went to the Y in a neighboring town. Very ‘commercialized’, but they have a great squat rack and some nice Freemotion machines. First interval of deads were cake. I was wary/worried about bench a bit after how crappy Monday felt, knowing today was the heaviest day of the program so far with 3 singles at 90%. Bench ended up feeling great and I killed the singles easily and tripled the last set. Had more reps there but didn’t want to ruin a good thing by potentially aggravating my shoulder doing reps. The benches at this gym are a lot wider than the narrow plank benches at my Y. I think that had a lot to do with how good my shoulders felt during bench. Back to deads and they were a bit tiring after bench, but still handled them. Played around on all the nifty machines they had afterwards before heading out.
Elevated Deadlifts (plates raised ~ 3″):
355×3x1
425×3x1
495×2x1
495×2x1
495×2x1
495×2x1
495×2x1
Bench Press:
135×12x1
180×5x1
215×4x1
250×3x1
285×3x1
285×3x1
320×1x1
320×1x1
320×3x1
More Elevated Deadlifts (plates raised ~ 3″):
355×3x1
425×3x1
495×3x1
565×2x1
565×2x1
565×2x1
565×2x1
Dips:
bw x8×1
bw x8×1
bw x8×1
bw x15×1
Freemotion Neutral-grip Lat Pulldown:
160×8x1
190×8x1
210 (stack)x8×1
210 (stack)x8×1
Freemotion Y-Lat Pulldown:
200 (stack) x12×1
200 (stack) x12×1
Freemotion Seated Row:
250 (stack) x12×1
250 (stack) x12×1
Freemotion Tricep Pushdown:
250 (stack) x12×1
250 (stack) x12×1
+ stretching
Duration: 90 minutes