Training - Monday 19 February

Warmups
Band Pushdown: 2mx20x3
Band Row: 2mx20x3
Band Sidebend: 2mx20x3
Band Starm pulldown: 2mx20x3
Band pullapart: px12, 2px12

Main move
Bench: warmups, 167.5(369)x3x6

Accessory
2board: 170(374)x3, 180(396)x3, 190(418)x3, 170x3

Supplementary
Neutral grip facepull: 48x12, 66x12x4
Treadmill: 15mins moderate

Notes
This is the first week in the specialisation/intensification phase, and I am still fatigued from last week, so it was harder than it normally would be. But I think this is a PR for sets on the weight. Everything is fatigued, so it will be nice to get the recovery gains occurring, and with that I need some speed. The lifts are solid, just slow rather than my normal speed. The specialisation includes specific speed work. Sleep would also help as well.