I am messing around with my amateur understanding of Post-activation potentiation (PAP) for Bench. It is similar (really, the way I am using it, it is essentially the same) as the Over Warm-ups (OWU) I dabbled in a year or so ago. I am also throwing in a little Stage Programming for a final set or two on both Squats and Bench. It is kind of sad how quickly programming ADHD set back in, considering how little time I have been back to the iron. Meh. Oh well!
4.27.15
Squat 2x5@225; 2x10@155
Bench 2x1@220; 2x5@190; 10x135
Rows 3x5@195
Chins BWx5,6,7
Squats made my adductors feel weak and shaky. I was at the perfect weight(s) for my first attempted "stage" programming.
Bench was pretty much perfect for the first two stages, but 135 was too easy... I hit 12 with some room to breathe.
Rows were just about right.
Chins were easier than expected.
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