I am waiting for the UPS man to get here with my pre-wo powder, so will post later with DLs and accessory work results. I am following the 5/3/1 for Powerlifting program, with some events worked in. I'm waiting for the Colorado State Fair NAS events to be posted before I add event day back in, usually on Saturday. Also, I am changing gyms after next week, so we will see what transpires there with equipment availability, etc.
This is my training from 7/6 at Flex Gym in Colorado Springs.
Warm-up, 500 lb tire flip, 5 flips; 3 flips. Just trying to break a sweat and get ready to work.
OHP from Rack, barx5, 65x5, 80x3, 95x3. Work sets - 100x5, 115x3, 130x3. Working off a 150 lb max x .90 percent.
T-Bar Rows, 45 lb plate x 10 reps. 45 + 25, 2x10.
Assisted Pull-up, Chin-up Superset, 2x5; one more plate of assist, 5 chins, 10 dips.