Something happened earlier this week that made me want to attack the weights today.
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 Chin Ups
With blue Fat Gripz.
- Body weight (~200 lb): 6
Low Bar Squat
Beltless up to 410 lb.
Paused up to 460 lb.
- 45 lb: 10
- 140 lb: 10
- 230 lb: 5
- 320 lb: 3
- 410 lb: 1
- 460 lb: 1
- 490 lb: 2 * PR!
- 2 rep max!
- Missed too many times trying a double at 500 lb, so I might as well do 490 lb and work my way up.
- 410 lb: 5
- +10 lb from last week.
High Bar Squat
- 410 lb: 5
- +10 lb from last week.
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
- 280 lb: 1
- 330 lb: 1
- 370 lb: 1
- 330 lb: 5 * PR!
- 5 rep max! FINALLY
- I tried a regular grip bench press a few minutes after this. Felt weird once I unracked it, so I placed it back onto the J-hooks.
Deadlift
Hook grip.
- 140 lb: 5
- 230 lb: 5
- 320 lb: 3
- 410 lb: 2
- 460 lb: 1
- 500 lb: 1
- 570 lb: 1 * PR!
- +7.8 lb 1 rep max...with a hook grip!
- 500 lb: 3 * PR!
- Straps.
- 3 rep max
- 460 lb: 5 * PR!
- Straps.
- 5 rep max
