I recently lifted in the 2019 APF Raw Challenge in Chicago. I ended up with an 1802 total via a 705 squat, 463 bench and 633 deadlift.
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This week ended up weird. I ended up training late on Friday evening with Chris to accommodate schedules and have some help. It happened to be my birthday that day and my wife was out of town sooo I spent the evening watching Netflix with the dog and benching in my garage. #thisis31?
1. Close Grip Bench - Up to 345 x 5
2. Lat Pulldown - 105 x 4 x 8. I realized the other week that I wasn't doing nearly enough back work so I made a couple of adjustments to include more. Chris picked up a lat pulldown a couple months ago for the garage for $40. It's a pretty low end piece, but works fine for now! The investments have been in more important equipment to this point. Eventually I'd like to get a nicer pull down and a couple other things but pretty low on the priority list.
3. Push Ups - 4 x 15. I really think the push up is an underrated movement. I really like it for some extra volume.
4. Pressdowns/Curls super set - 4 sets of 20 each Cut a couple things out of the session since I would be turning around to train the bench again on Monday.