Warmup
Band Circut (rows, st arm row, pushdown): 2px12x3
Bench Movement
Competition grip Bench+dm+lp: warmups, 135(297)x2 @7, 142.5(314)x2 @8, 150(330)x2 @9
Medium grip foam press(pause 2count): warmups, 182.5(402)x2 @8, 195(429)x2 @9, 200(440)x2 @10
Other movements
Closegrip elbow out foam press+lp: warmups, 110(242)x4 @6, 135x4 @8, 145(319)x4 @8.5
A1: pec deck flyes: 47x12x4
A2: Rear delt machine: 47x12x4
Stretch
Notes
Took Tuesday off training but all joints still hurt today. Was OK other than that, and once under the heavy weights didn't really feel it. Next week will be higher volume workout until I leave for overseas.
I think this cycle hurt like hell, but also allowed me to get a lot of my strength back, rather quickly. I have learnt that the setup that I am using may not be perfect to keep my joints alive. I have learnt that it may be a little much overall to recover from, especially in the Intensity phase, but that could also be a combination of lower than optimal sleep, and excess stress from other areas of my life, or just my natural desire to hit heavier and heavier weights.
I have two weeks of transition, then I will work into another cycle and see what happens.
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