Main move
Bench(paused): warmups, 107.5(237)x5, 130(286)x4, 150(330)x3x2, 172.5(380)x2x3
Accessory
Box squat: warmups, 120(264)x5, 140(308)x4, 162.5(358)x3x2, 187.5(413)x3x3
4board(paused): warmups, 130x5, 167.5(369)x4, 195(429)x3x5
Supplementary
Db Flyes: 16.5x10x5
Db leg raises: 6x10x3
Notes
I am glad that I took the time to do this one week ramping up, as the few weeks off have dropped off some of my work capacity, recovery and upper end bench strength. The upper end strength could just be fatigue to the shoulders/triceps, but its hard to tell. My spinal erectors were sore as hell, and the squats involved a bit of popping the hips due to this. Bench was hard but should hopefully flow through fine once everything gets into gear. My hands also took a beating due to softening up over the break. I need new wrist wraps as mine are almost pulled to bits.
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