Recovery week, here I come!

Today’s Workout Log

Warm-up

30 minutes of dynamic stretching and soft-tissue work

Workout

Speed Bench Press – 105 pounds – Sets: 3/3/3/3/3/3/3/3/3/3 (2m rest)

SuperSet (Do one set of each exercise back-to-back, rest 2 minutes, repeat)

Close-Grip Bench Presses – 125 pounds – Sets: 5/5/5/5/5
Head-Supported Dumbbell Rows – 40-pound Dumbbells – Sets: 5/5/5/5/5

SuperSet (Do one set of each exercise back-to-back, rest 2 minutes, repeat)

Inverted Row – Bodyweight – Sets: 9/7/7
Scapular Push-ups – Bodyweight – Sets: 15/15/15

Cool-down

Dead Hang – 56 seconds

Workout Journal Notes

Speed bench presses are always fun, and it’s amazing how even with the fast movement my shoulder doesn’t bother me at all.

The reason I did strictly incline bench presses for so long before starting “Maximum Strength” was because I always had a slight twinge or discomfort in my right shoulder when doing flat bench.

But, thanks to the new stretching routine and soft tissue work, I feel great, even when throwing the bar up as fast and hard as I can.

I switched back to “real” Inverted Rows today too, after completing all 3 sets with bent knees last week.

I didn’t quite complete all 3 sets, but I improved over my first attempt from two weeks ago by several reps.

I still had to “yank” up pretty quickly, so they weren’t as controlled as I would like, but at least I’m improving in what is one of my weakest exercises.

I’ve felt fantastic all week, but I am certainly looking forward to next week’s “Very Light” load recovery time.

I can’t believe only one more week and I’ll be half way through “Maximum Strength” already!

Tomorrow is HIIT day, and 100-yard sprints are on the menu. I’m aiming for at least 9, possibly 10…