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): 5
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
- 500 lb: 1
- Going to increase my over-warmup to 500 lb and see how that goes.
- A bit of a grind halfway up, but didn't see any stars after the rep.
- 380 lb: 3,3,3
- +10 lb from last week.
High Bar Squat
- 380 lb: 3,3,3
- +10 lb from last week.
Low Bar Squat
- 340 lb: 5
- +10 lb from last week.
High Bar Squat
- 340 lb: 8
- +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
- 320 lb: 1
- 370 lb: 1
- A bit of a grind, but stuck with it and locked it out.
- 285 lb: 5,5,5
- +5 lb from last week.
- 3 sets instead of 5
Bench Press (Regular "Pronated" Grip!)
- 285 lb: 5,5
- First set: pinky on the rings
- Second set: slightly narrower grip. Wore some neoprene padding on my hands to deal with the palm pressure/pain.
- Felt weak on these! My palms isn't used to the pressure anymore. Weird.
