Upper Back/DE Lower

Speed Box Squats (low box)
8x2 225

Bent over rows
4x6
1x7

Pull ups (pronated, shoulder width grip)
Strict, light band assist
1x6
4x4

A1 Shrugs on the hammer strength machine
4x15 3 plates per side
A2 Flyes
palms facing
2x8 40
palms down
2x8 40

1 Walking lunges
3x12 50
2 Wall squats
3x5

Squats
2x5 95

Plate Shifting
5 10lbs plates shifted back and forth x 3 sets

Today was a good session. Wanted to get some quality work in as this is my last real session until the competition. Squats felt pretty good. Bent over rows was an improvement over last week. Felt like doing full pullups today, so I did. Something I'll definitely work on post comp. After each set of flyes I made sure I stretched in the bottom position. Also something I'll be including more of. Wall squats served as a stretch and form work. The squats at the end were to try to replicate that wall squat form. I thought I did pretty well. 9 days