Squat and Bench Press on Fewer Recovery Days

My normal routine going forward will be SQ/BP, rest 2-3 days, OH Press/DL, rest 2-3 days, repeat, typically lifting Mon-Thu, Wed-Sat, or some other combination that facilitates this.

Today is Friday and I did OH Press and DL on Wednesday - that's what my schedule allows this week, so that's what I'm doing.

Warmup - cossack sequence, neck rotations, shoulder Egyptians then dislocates and OHS w/ a stick.

FSQ bar x 1, SQ bar x 1

FSQ 95 x 1, SQ 95 x 5

SQ:  135 x 5

155 x 1, 175 x 3 - http://www.youtube.com/watch?v=RHQlwX6P9dY


DB BP: 20's x 5

BP: bar x 3, 95 x 5 - first 2 paused and exhaled, last 3 regular paused

135 x 1, quickly to 155 x 1, brief rest, 175 x 2 - second rep was definitely (failure minus one) - perhaps I needed a bit more rest before final set.


40 kg 2-handed swing breathing ladder

1-2-3-4-5-1-2-3-4-5

Onward and Upward