250x5; 225x8; 225x8
2. Bent Row
135x5; 185x5; 185x5
3a. Incline Barbell (75/20 Protocol)
135x10; 135x10; 135x10; 135x10; 135x10; 135x10; 135x10; 135x5
3b. DB Row (75/20 Protocol)
65x10; 65x10; 65x10; 65x10; 65x10; 65x10; 65x10; 65x5
4. Russian Barbell Twist
90x1; 70x3; 70x3
Notes
Bench strength was terrible. Terrible. I felt slow, tight, and weak. So instead of forcing it, I just did some clean reps and moved on. I did the same with BB row. I just didn't feel like lifting.
I tested out a new protocol for assistance work. In the early 2000s, Bryce Lane popularized a method he called "50/20." Its really straight forward. You pick a lift and try to get 50 reps in 20 minutes - ie, density training. There are many variations on this sort of thing. Some people do straight a 50/20 for their main lift. Others will superset two main lifts in 20 minutes (100 total reps). Other people, like me, think they are special and do 75/20.
I really just wanted to get some good reps in and see how I liked it. The weight was extremely light, but 225 total reps in 20 minutes had me huffing and puffing. It was weird though. I didn't have a pump. I think I incline too explosively to get a pump, even with higher reps.
I spoke with Matt and went over the pros and cons of straight density training for everything. It sounds like it aligns with my goals right now: it will help with conditioning (fat loss), and really cement some of these lifts. I don't know. The idea of slowly building up with linear progression right now is just really unappealing. I don't really care about max strength, so its like I really don't care about straight methodical progression. I just want move better and feel harder.
I do the Russian Barbell Twist in the style of "Strongman Pavel" as recommended by Dr. Stuart McGill. Lol, just lol at this video:
http://www.youtube.com/watch?v=oPzvjLcGWkU
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