Massage was great. Knee and groin were still sore after, but it helped a ton overall. For the first time in years, I am now able to reach my left hand over my head to touch my right shoulder blade. She focused a ton on my back and it hurt like a *****, but it worked.
Back on the grind...
2017-07-24
Squat
5x335 @7
5x365 @8
5x395 @9
(5r PR)
5x375 @9
Comp Bench
5x215 @7
5x225 @8
5x235 @9.5
(5r PR)
4x225 @9.5 (barely rested between sets and also ditched the back)
Double Paused Bench
6x95 @7
6x105 @8
6x115 @8
6x110 @8
Set some PRs but I wouldn't say I felt exceptionally strong or anything today. My left adductor/groin flared up during my early squat sets but I just pushed through and was fine.
My gym got some new benches which is long overdue. They're built by Rogue and offer micro-adjustments for the liftoff pins and have adjustable safety bars. Really good stuff. This should let me add pin presses back into my workout so I'll probably take advantage of this. It's likely the new bench alone is responsible for my PR.
Double paused bench was hard as ****. I stole it from Brandy Lilly here -
http://www.jtsstrength.com/articles/...peed-benching/. For one rep - I go down, pause for a quick 2 count, go 2/3 of the way up, drop back down and pause again, go all the way up. I thought I could warmup with 135 but quickly realized that 6x135 wasn't happening. These were really fun so I'll see if they help me at all. I definitely felt some muscles working that normally aren't taxed.