Classes next week are regular through Wednesday’s noon class, then no night class. The gym is closed on Thursday, January 1. Friday classes will be 0900 and 1200 only.
Strength:
Bench Press
Take 8 minutes to warm up to 75-80% of 1-rm, and then…
On a 2:00 clock:
5 @ 75-80%
5 Sets for quality
Deadlift
On a 2:00 clock:
5 @ 30%
5 @ 40%
5 @ 50%
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 80%
5 @ 80%
5 @ 80%
For quality
Post results and experiences in the comments
BP: 3 sets of 5 @260, then 3 sets of 3 @ 255
DL: 5×5@305# took a little longer rest on last couple of sets.
Bench press: 108
Dead lift: 183
BP – 235 – 75% next time can probably push up to 245
DL- 280 – stopped at 70%. Felt heavy but as I did more sets felt better. Next time go to 75%.
Bench sets at 128#
DL sets at 243#