bench press and deadlift assistance day

My fantasy football team is in the league finals this weekend so I'm more pre-occupied about that than my training at the moment. Any given week in a head to head league, there's a fair bit of luck involved since even the best players get shut down and marginal players go off and have career games.  I'm guaranteed $50 even if the team loses and comes in second but nobody like finishing as the first loser.  Unlike powerlifting, there's no consolation in fantasy football since the team owner has nothing to do with setting PR's.

Tonight's session was bench press and deadlift assistance work.  While I don't feel beat up or especially weak/slow, my overall work capacity for volume needs to be built back up.  Bench presses were simple sets of 5, "t-shirt press" style.  That is, they were done with a very light touch and a pause at the chest.  Five sets of five reps felt pretty good even though my pecs were still a little sore from the power fly work two days ago.

After bench presses, I moved to sumo deadlifts.  My lower back was still fatigued from Wednesday's squats so I stopped after two sets of 5.  I then did two sets of 3 reps in the snatch grip deadlift.  The combination of sumo deads and snatch grip conventional deads felt pretty wicked.  Finished up with some light arm pump stuff.

Bench Press:  135x10, 185x10, 225x5x5 sets  "t-shirt press style" on the 5x5

Sumo Deadlift:  225x5, 315x5, 405x5, 405x5

Snatch Grip Conventional Deadlift:  405x3, 405x3

Barbell Curl:  45x40

Rope Pushdowns:  70x20, 70x20




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