1 Hour 25 Minutes
1)Bench Press (paused)
(50%)150x5
(60%)180x4 x3
(70%)210x3 x3
(75%)225x3 x3 x3 x3 x3
2)Squat (Safe Squat Shoes)
(50%)200x5
(60%)240x5 x5
(70%)280(belt)x5 x5 x5 x5 x5
3)Bench Press (paused)
(50%)150x5
(60%)180x5
(70%)210x4 x4 x4 x4
4)Incline DB Flys
20x10 x10 x10 x10 (flat) x10
5)Good Mornings
130x5 x5 x5 x5 x5
Recovery- Contrast Shower- 15s/45sx4 (ending on cold)
Notes: First training session today since the meet. It really kicked my ass. Even benching was difficult. The form of course felt a bit off having been awhile since I've done the movements.
The medial part of my right knee was bothering me when I was stepping over benches and setting up for the bench press, but it was fine on squatting and seems to be alright now.
It was my first day squatting in the Safe Squat Shoes. They felt pretty good and definitely more stable than the Nike Frees. The only thing I didn't like was that it was difficult to turn my feet out once I had my stance width set because of the grip on the bottom of the shoes.
The 45 degree incline flys bothered my shoulders a little, so I dropped down to the very slight incline.
Last workout in my Boston gym, graduation tomorrow and then I'm back to NYC!
-Matt
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