I found out this morning that Ed Coan had answered my question I had about back slipping during the bench press in a video! Check it out:
Starts at the 3 min 45 s mark.
Dragon Flags
- 5
Foam Rolling
- 10 minutes on the black Rumble Roller and lacrosse ball.
Ab Wheel
- 5
Band Pull Aparts
- A bunch of reps, multiple angles with the Voodoo Floss bands
Shoulder Dislocations
- 10
L-Sit Pull Ups
With Rogue Cannon balls.
- Body weight (~200 lb): 6
Breathing Paused Low Bar Squat
- 45 lb: 10
- 140 lb: 10
- 230 lb: 5
- 320 lb: 3
Paused Low Bar Squat
Belted up at 460 lb.
- 410 lb: 1
- 460 lb: 1
Low Bar Squat
My Mom called and asked me to go grocery shopping just when I was about to squat 500 lb.
I said sure! Finished my set @500 and went shopping.
Came back almost an hour later, did some hip circles to get myself warmed up again, jumped right into a 550 lb reverse band squat and then proceeded to complete my workout.
- 500 lb: 1
Low Bar Squat - Reverse Bands
- 550 lb: 1
- Black bands. About 80 lb of assistance at the bottom, so the weight throughout the entire range of motion is roughly 470-550 lb.
Low Bar Squat
- 412.5 lb: 3,3,3
- +2.5 lb from last week.
High Bar Squat
- 412.5 lb: 3,3,3
- +2.5 lb from last week.
Low Bar Squat
- 372.5 lb: 5
- +2.5 lb from last week.
High Bar Squat
- 372.5 lb: 5
- +2.5 lb from last week.
- Left knee feels weird, so decided to cut it off at 5. Normally 8 or so.
Face Pulls
- 70 lb: 12
- 90 lb: 10
Reverse Grip Bench Press
Paused until work sets.
- 45 lb: 10
- 140 lb: 5
- 230 lb: 3
- 320 lb: 1
- 370 lb: 1
Reverse Band Reverse Grip Bench Press
- 410 lb: 1
- Black bands
- About 55 lb of resistance (assistance?) at the bottom. So the the weight ranges from ~360 lb at the bottom to 410 lb at the top.
Reverse Grip Bench Press
- 315 lb: 5,5,3
- +2.5 lb from last week.
- 3 sets instead of 5.
- Thought I would get all 5 reps for the last set, then during the 4th rep my back (left side, low back) cramped up. Missed. Blah.
- Feeling hard. Might switch to sets of 3 soon, or a mix of 3s and 5s.
