Warmed up with 3x20 band pull aparts...
Bench press is the lift of the day so I warmed up like this, 5x100, 5x125, 3x 150.
Work sets were:
5x195
3x215
1+ x 240. Iset a new PR at this weight with 10. Happy there :)
Since I did pullups on monday (verticle pull), I did elevated ring rows (horizontal pull) on thursday for 4 sets of 5,4,3,2,1 ladders. I figured out that a 1-5 ladder is 15 reps and if I do that 5 times, I will hit my goal of 75 reps in a workout so I think I will do my reps that way with pullups as well. I have worked myself up to sets of 9 but it is getting tough and I can only hold it for 3-4 sets right now, so I think this way I will be able to sneak up on it more comfortably than taking such long rests. You should try it :)
I added a little upper body conditioning workout to hammer home some volume and it was tougher than I thought, was not able to go unbroken.
6 rounds for time
5 floor wipers with 135# (L and R equals 1)
10 push ups (close)
6:52
Finisher: ME plank hold...2:00
Start my deload week today, necessary but makes me sad....
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