Wednesday Training: Bench

I skipped conditioning yesterday. Being at basketball practice and running a football group does not constitute exercise.

• MB Throws: x6
• Pull-aparts: x50
• FBB Bench Warm-up: 2x5
• FBB Bench: 195x5/225x5/255x5
• DB Rows: 70x10/110x20
• FBB Bench FSL: 5x5@195
• Pull-ups: 5x5
• RFESS: 5x5
• Shoulder Death: x100

I've found a plan for during football season. Having gone back to the plan I followed for 3 cycles I'm finding that two main movements each workout kicks my butt much more. I have some ideas on how to make what I'm doing tougher. And, I have some ideas on getting back to two main movements per workout. On a three day template squatting and pulling (5's Pro and FSL) three times in a week is too much for my back. It doesn't hurt me, but I'm constantly tight. It's just not worth it to feel that way all the time. Yet, I get better workouts when I have two main movements... My tentative plan is to do the following

• Squat: 5's Pro
• Press: FSL

 

• Deadlift: 5's Pro
• Bench: FSL

 

• Squat: FSL
• Press: 5's Pro

 

• Deadlift: FSL
• Bench: 5's Pro

Basically 2 workouts will be heavy squat/deadlift and repetition press/bench and 2 workouts will be heavy press/bench and repetition squat/deadlift. It sounds really good in my head. The other thing I need to put on paper is my assistance work, namely pull-ups vs. rows. I tend to do more pull-ups because they're easier to set up and require me using both arms at the same time instead of one at a time. This is a very bad reason and I'm almost embarrassed that I do it. Almost... In the next few days I'll be writing some thing out and finalizing how I'll move through July. Once August hits and we start football I may just drop to a two day training template with two conditioning/bodyweight days and two mobility/stretching days. I have two weeks left in this cycle. We'll see where my head is in 2 weeks.