Woke up this morning and my abs were sore all over, and deep. A feeling I haven't had in a long time, so I might be on the right track, no?
I just went in to do upper body but since I have something to edit for my other Navy job, I just tested two lifts and skipped the aerobics.
Flat Bench Press: 55x3, 75x3, 95x3, 115x3, 135x3, 155x3, 175x3, 195x2 (2RM). I changed my grip up . For the longest time, I have benched with the "bird" finger on the rings: this shortened my benching distance but, more importantly, it gave me more off the chest strength. Today, I moved my hand in so that the ring finger is on the ring. Yeah, this lengthens my bench stroke but I want that for now.
LifeFitness ISO Row (Close Grip)(Weight is per movement arm): 70x5, 85x5, 100x5, 115x5, 130x5, 145x5, 160x3 (3 RM).
My plan right now is to use the Prilepin Bench cycle that is on Tsampa.org (and that I have used before with good results) on a 4-day a week rotation. Day one will be Flat Bench Press; day two will be a squat; day three will be the LifeFitness ISO Shoulder Press; and day 4 will be the conventional deadlift. As for the assistance work, I'm working on it.