Week 1, Day 2, Foundation phase

I thought the leg press/pause squat pre-exhaust sequence was a tough one but my deadlift pre-exhaust sequence might be worse (meaning better).  I was still sore in the quads today but the residual DOMS is less than last week so I'm slowly adapting to the Day 1 leg workout.  I'm not sure how sore I'll be in the hamstrings and back in the coming days but I suspect it could be pretty epic.  Either way, I still have a squat and press day in a couple days so I'll have to figure out a way to get through it.

Today's session was a pre-exhaust movement of snatch grip stiff legged deadlifts.  I worked up to three worksets of 5 reps.  I followed that by working up to three worksets of 3 reps in the snatch grip deadlift.  Like my squat sequence, it just so happened that I ended up working with about 65% of my 1 RM in the deadlift but it felt like more than enough of a load tonight.

While that sequence was hard, it didn't leave me as winded as the leg press/squat sequence so I was able to move right into my bench press volume work.  I ended up doing 5 sets of 3 paused bench presses with 275 but I will eventually move that volume up to 8 sets over the next few weeks.  Overall a good session and it feels like my recovery ability is just about back to pre-meet condition.

Snatch Grip SLDL:  225x5, 275x5, 325x5x3 sets

Snatch Grip DL:  365x3, 425x3x3 sets

Bench Press: all reps paused, 135x10, 185x5, 225x5, 275x3x5 sets

Kirk Shrugs:  225x6, 275x5x3 sets

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