111017 5/3/1 Bench Press

5/3/1 C1 w2d4

Bench day was yesterday, but because of the TM run I opted to do it today. This was supposed to be a rest day but I chose to work on some low-intensity skill stuff.

Buy in:
5min walk
10 Burpees
2 x 10 20# DB Sotts press

RRPuP:
Stage 6 rest day (1/3 volume)
2 | 1 | 1 | 1

Strength:
Bench Press 3-3-3+
warm
75(5) | 95(5) | 115(3)
work
130 | 150 | 170(12)

Accessory:
3 x 10 ab roll-outs
dips (weighted)
5(BW) | 5 x 25# | 5 x 35#

Skill:
3 x :30 static handstand holds
Squat clean 3 x 5
95 | 115 | 135

The Recon Ron Pull-up Program seems to be working. My pulls are getting easier and form has been rock-solid. Amazing how when you work at something you get better. Go figure.