bounding/sprinting
bench 245x6, 225x5x2
pin press 180x5,170x5x2
curls RP w/70 18,3,2
honestly i'm getting slightly bored with the greyskull style for upper even though its pretty efficient
think im going to switch to more a conjugate flare for upper to. Leave in the olympic lift variants on lower days. staying the same bodyweight i'm not Sure programming like this how much stronger I can get on the strict press so I am wanting to make the bench press my main focus for a while. I want to see if I can nudge up the bench to 315 by December and maintain a 215 overhead. If I do that I will likely hop off conjugate for a while and do somewhat of an olympic complex focus program.
I am still the same bodyweight I was when I began training like this but I have definitely leaned out a little bit. Should be around a 475 squat by years end and hopefully a 560-570 deadlift. We shall see. Im probably good for a 245 gorilla style power clean and push press so im happy with that.