Week 4, Day 2, Foundation phase

My legs were pretty DOMS'd up from yesterday's leg workout so I thought I'd do a little front squatting after my bench presses and barbell rows to get the blood flowing and loosen them up.  What I failed to consider was my lack of skill with the front squat movement.  While the weight felt light from the waist down, it took way too much concentration to perform the reps in proper form.  Rather than doing three sets of five with 225, I ended up only doing one set.  I'll have to progress that accessory movement over the next 4 weeks.

A big reason for splitting bench presses and barbell rows from my leg day was to leave some time and energy to do some direct arm work.  It's something that I haven't spent much time on and I figure I'll need the work if I'm going to continue to build my bench press.  I started with just three sets of EZ bar curls and three sets of rope pushdowns.  I'll eventually add in dumbbell hammer curls and some dumbbell tricep extensions.

I also trained the bench presses today with a wider grip than normal.  I was pretty much out to the max legal width in an effort to make it tougher off the chest. It felt pretty good, no shoulder stress and the bar moved fairly well.

Bench Press:  all reps paused, 135x10, 185x5, 225x5, 250x3, 275x3, 295x3, 280x3, 275x3, 275x3, 275x3

Barbell Rows:  135x10, 185x5, 225x5, 250x3, 275x3, 275x3, 250x5

Front Squats:  135x5, 185x5, 225x5

EZ bar curls:  95x6x3 sets

Rope Pushdowns:  60x12, 60x7, 50x7

Face Pulls:  50x12x3 sets

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