Phase 3 Day 49

Strength

1. Bench (50/20)
275x3; 275x3; 275x3; 275x3; 275x3; 275x3; 275x3; 275x3; (24 reps)

2a. Facepulls
3x15; 3x15; 3x15

2b.  Calves
120x12; 120x12; 120x12

3a. BB Bent Row
135x10; 135x10; 135x10

3b.  Russian BB Twist
90x3/3; 75x5/5; 75x5/5

KB Conditioning and Skill Work

1.  Windmills
53x3/3; 53x3/3; 53x3/3

2.  Snatch
53x3/3 for 10 sets

3.  Some random Pressing

Notes
I have some 24 hour bug thats been going around.  I was very close to not going in at all, but I decided to just go in and hit 275 for 1-2 reps just so I didn't lose my routine again this week.  Much to my surprise, I just started banging out triples.  They didn't feel good... but they didn't feel bad.  I stopped after I hit 8 triples even though I had about 2-3 minutes left on the 50/20. I accomplished enough for the day.

I'm pleased to see the 50/20 work capacity carry over into higher weights.  My bench is grooved as fuuuck right now.  On my last triple, which felt moderately hard, my oly lifting friend was like "wow that looked really easy."  Why thank you, that is called increased movement efficiency.

Still in love with light weight super strict BB rows right now.  Contraction feels amazing.

I'm starting to get "into" KB form more and more.  For the most part I just dick around with KB's, but now that I have heavier bells, its probably time to get more proficient in the movements.  Thats what its all about, isn't it?