Getting ready to go train. Today is bench assistance work day. I usually hit dynamic effort bench, but this is the second week of a three week hiatus from the speed work. I have been dealing with some shoulder pain in my left shoulder so I'm planning on taking a de-load on Monday (my main bench day) and focusing more on upper back and tricep work in the mean time on Thursdays.
Yesterday was posterior chain assistance day and it looked something like this:
Warm up: Banded abduction vs Doubled light band 4x20
Barbell Romanian Deadlifts (3rd week) worked up to 315x3
Banded Pull Throughs vs Light Band 4x20
Seated Calf Raises 70 lbs x 3 sets x 25 reps
Banded Ab Pulldowns 1 set vs light band x 50 reps
45 Degree Back Extensions 4x 45 lb plate x 10 reps
Decline Sit-ups 2x20
It looked like yesterday was a lot of volume, but the whole workout was done within an hour. I'm absolutely planning on max volume today which is the norm on a Thursday, and I expect it to move pretty quickly as our one training partner at the World Gym didn't show up yesterday so I am pretty much assuming he is done. If he shows I may let him know he is done.
We've added some new toys to our bag at the World Gym, which now includes a full set of bands and an ab pulldown strap to go along with our full set of boards. Things are coming together over there. I'd still like to personally acquire one decent barbell, and I am working on this now.
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