I was pretty sore in my upper calves and around the hip flexor/gluteus medius area from the prowler yesterday but definitely wanted to get a workout in. On bench and deadlift I am on the 3rd week (heaviest week) of a 4 week cycle. I felt weak on the bench and ended up having a friend spot me and help me out on a couple of reps but it wasn't until my last set that I realized I had added 20 extra pounds from the previous week rather than the 5 I was supposed to add. So all in all not bad.
3 min rowing
10 min LaX ball/foam roller
10 min joint mobility
Warm-up: Bench 135# * 5, squat/lunge/push-up variations, Deadlift 225# *5
Alternating Set:
1A: Bench Press
5 sets * 5 (last one assisted), 4,4,4,5 @ 235#, 205, 205, 205, 185
1B: Deadlift
5 sets * 5 @ 325#, 295, 295, 295, 295
2: Turkish Get-ups
4 minutes @ 40# KB
Rotator cuff rehab
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