squat-bench-dead[1]Today was an oddball Friday workout because it was a non-standard week.  Today was only my second gym appearance of the week.    I had decided ahead of time I wanted to do some smith machine squats so they wouldn’t paralyze me next week.

I didn’t expect to do any benching but that plan changed when my bench press buddy was there loading plates on the bar.  I had not seen him all week because of the whacky schedule.  Well despite doing a bunch of dumbbell chest work Wednesday and five sets of push ups last night as part of an untimed Ray’s Way, I decided to do some benching as well.

As expected, my bench was not that strong, my chest was still in recovery mode.  It felt good to get a nice mix of work in, including a number of static L-sit holds, a movement that had faded into the background of my routines.

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10

Smith machine squat – 135lbs x 10

Barbell bench press – 225lbs x 1

Smith machine squat – 185lbs x 8

Barbell bench press – 235lbs x 1

Smith machine squat – 205lbs x 6

Barbell bench press – 185lbs x 9

Barbell bench press – 185lbs x 7

P-bar L sit static hold 10 sec x 3 sets

Floor L-sit static hold 10 sec x 3 sets

Ab wheel knee roll outs x 10