Not as good as I was hoping. I think I may need to make some significant programming adjustments (possibly rearranging slightly so I no longer squat on this day, actually - it's up in the air) - my front squat isn't progressing, and while the increased back volume may have something to do with that, I'm guessing that it's just not benefiting from the 3-a-week pattern (it may also be suffering from being last in the workout). I'll stall off for another week before making decisions here - between stretching and massage I may be able to take care of the issues, but I suspect that this really is a case of excessive volume.
My quads are exploding, though.
I'm getting somewhat self-conscious on size matters, actually - they're almost excessively huge, and I feel like my hamstrings and upper back are lacking.
Warmup
Bench -
5x 45 (x3), 95 (x2), 135
3x 155, 175
1x 195
0x 215
2x 205
This makes very little sense - 2x205 seems like a pretty good predictor for 215. We'll see how things go through the next cycle.
DB Bench -
60s - 6, 6, 6, 6, 5
Enjoying this.
Front Squat -
5x 45 (x3), 95 (x2), 135, 185
3x 225 (x4)
Definitely rethinking.
Pull-Up Retraction - 3x12
BB Overhead Shrug - 3x12xBar
Push-Up Plus - 8, 6, 4
2 minutes per position for couch stretch (down and up), hamstring, adductor, and calves
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