Today was Front Squat & Bench Press day of cycle 4.
Front Squats: 4 sets of 1 rep @ 150lbs + 3 speed reps @ 130lbs. Drop set to failure of 9 reps @ 115lbs.
Bench Press: First time in a long time I was on the flat barbell bench press. I think I’ll add this exercise in once a week, and on my secondary bench day I’ll do declines instead. Felt good to try regular benching again, but my form and strength is not the greatest just yet on it due to the long haitus. 3 sets of 1 rep @ 150lbs + 3 speed reps @ 120lbs. Drop set to failure of 12 reps @ 105lbs.
Angled Leg Press / Calf Raises: 4 sets of 10 reps ea. @ 290lbs.
Stiff Legged Deadlift (fast): 4 sets of 10 reps @ 100lbs.
Afterwards I did go out for a solid 2 hours of bouldering, which added to the workout considerably. Great day all in all.