21/9/13 Legs and more pressing

Front squat
101*6*6

Incline bench
96*3*5
Superset with:
Lat pulls

Delt raises
(8, 10, 12, 14)*12
10*1*20

Rear delt cable flyes
5*3*12

Barbell curls
(21, 26, 31, 36)*12

Face pulls
25*3*12


Wow front squatting the day after deads is really stupid. Felt super slow, the weight felt really heavy. If i do decide to continue front squatting while on the russian dead prog, really gotta just go light, 'grease the groove', that kinda thing. Incline bench felt slow too haha, cause of the shoulder work yesterday. I kinda feel like a huge retard now. perhaps ill do a three day split, meaning on-on-off. first day will be deads and some main pressing movement, and some secondary pulling work, second day will be light front squats, accessory pressing work, and arms and delts.

P.s. this is what i meant by rear delt cable flyes. work like a charm.