Warm Up Incline bench, close grip with shoulder saver pad and legs up 280x5, 315x3, 355x1, 280x15 Football bar rolling tri ext 135 3x10 w/one minute rest intervals Football bar inverted rows BW 3x15 w/one minute rest intervals
Treadmill 40 minutes
With Christmas day on Friday, the boys and I have decided to train bench a day early on Thursday. This is a one's week with my 5/3/1 training so I want to be as fresh as possible. So I moved the incline session up a day. However, I just benched the previous Friday so I am getting less rest. This all needs to be taken into consideration. If I completed a full session on the regular day, I might have been fine, but that doesn't mean it will never catch up with me. This session was just about doing some work.
I kept the reps at 5/3/1 with no last pr set. I was supposed to add two chains to assistance this week as well. Instead I kept to just straight weight for work sets, no amrap. I kept the rest intervals to one minute just to punch up the intensity a bit.
I finished up with some steady state work on the treadmill. I don't always do the treadmill on training days, but I slipped a little on my diet. It was penance. I still have not crept back up to 250, so I'm doing ok.
This should set me up well for Thursday's bench. Shooting for a rep pr. It will be an early Christmas gift.
Thanks for reading and SFW
