Midweek training continues to be solo for me. JP is now training at Westside. I believe his training there will be beneficial for his powerlifting and wish him the best.
Wednesday
belt squats to low box
worked up to 4 plates per side for 5 sets of 5 reps - focus was put on pushing back hard and touching my hamstrings to the box first
SS Yoke bar squats to slightly below parallel box
225 for 4 sets of 10 reps - again focus was put on pushing back hard and touching my hamstrings to the box first
dimel deadlifts
315 for 4 sets of 5 reps
hanging leg raises
3 sets of 15 reps
Thursday
tsunami bar bench
2 plates per side for 10 sets of 3 reps - each rep paused at lockout
dips
30 pounds of assistance for 5 sets of 10 reps
low pulley cable rows - rounded back
130 for 5 sets of 10 reps
shoulder fly machine
5 sets of 20 reps
