076A – 531 – HMVII

Pretty standard session. No big surprises, but more importantly, no let downs either.

  1. Squat: 120×5, 150×5, 180×5, 215×5. 
  2. Bench Press (H): 120×7, 150×5, 180×3, 195×5, 225×3, 250x3x5, 195×15. A little wonky today.
  3. Dumbbell Flyes: 65×8,8,8,12, 50×12, 40×12.
  4. Cable Tricep Rope Pushdowns/Pulldowns: 60×12, 70×10, 60×8,9.
  5. 12 Minute Conditioning, 5 rounds: 95 lb farmer carries, 35 lb overhead plate raises x12.

The following workout, B, within the micro-cycle of this program is the heavy squat session. I find that having a lighter day before the heavier day makes the heavier day — the 531 day — much more efficient since I just renewed the movement pattern the day before. I keep the volume low and under 60% usually. Also, training squat and bench together gives me better carryover on the platform.


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