I feel recharged today. Unfortunately, I didn't make it to lunch Jiu Jitsu because of work. Luckily, I was able to get some training tonight. I'm on-call this week, so I'm taking any workout session that I can get.
I planned on doing squats first, since I was pumped up and ready to go, but all 9 racks were taken. I walked around for a minute and asked around, but everyone had a lot of sets or had a training partner with them. Somehow, the bench was open and I did have 3 days rest from the last session, so I went ahead and did some speed bench. I rested 30 seconds between each work set.
Both the bench and squats went really well. The speed bench was great. I was explosive on all my sets. On the squat, I struggled on all the top sets, but I got the work done. I even went heavy on the leg press, but I got some volume in there. The core work, I did them at home, since I had to pick up my daughter from the kids club and it was getting late.
I did a bunch of corrective stretching throughout the day and after the workout. I even did some infrared massage therapy on my leg for recovery. Next up are sumo deadlifts on the next workout and some plyometrics.
Barbell Bench Press - 45lbs, 135lbs, and 225lbs - 10 reps
Barbell Bench Press - 5 sets - 275lbs - 5 reps
Barbell Squats - 45lbs, 135lbs, and 225lbs - 10 reps, 315lbs - 5 reps, 405lbs - 2 reps, 495lbs, 550lbs, 595lbs, and 635lbs - 1 rep, and 535lbs - 5 reps
Leg Press - 720lbs and 1170lbs - 10 reps, and 2 sets - 1440lbs - 8 reps
Jack Knife Crunches - 3 sets - 20 reps - 20 seconds rest between each set
Oblique Crunches - 3 sets - 20 reps - No rest between each set