End of Post-Meet Week

Friday AM

20 minutes of gentle cardio and tons of stretching and foam rolling

Friday PM

medium grip bench: 45 x 5, 95 x 2, 135 x 3, 185 x 1, 225 x 1, 275 x 1, 315 x 1, 315 x 3 x 5 I did something different with my grip on the second set and it felt worse but was much stronger so I’m going to try to replicate it.

strong band reverse band press: 315 x 10, 345 x 9, 335 x 8 I am probably going to just stay with 335 next week so I can make sure and get my reps. I used the same grip here as my normal bench grip, instead of going narrower.

pullups: bw x 12,12,10

machine row to face: 90 x 2 x 15

press/fly combo: 20’s x 2 x 10

prestretcher crunch: 50 x 5, 110 x 2 x 10


I took a nice hot Epsom salt soak and then went in and did a very thorough job of stretching and foam rolling anything that felt sore or tight. Then I ate two five dollar foot-longs.

End of Post-Meet Week

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