Dragon Flag
These are hard.
- 2
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
Breathing Paused Low Bar Squat
Breathing paused squats up to 320 lb. Exhaled fully at the bottom, followed by 1 breath. I found it harder to inhale as the weight increased.
- 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
- 500 lb: 1
- 385 lb: 3,3,3
- +5 lb from last week.
High Bar Squat
- 385 lb: 3,3,3
- +10 lb from last week.
Low Bar Squat
- 345 lb: 5
- +5 lb from last week.
High Bar Squat
- 345 lb: 8
- +5 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
- 290 lb: 5,5,5,5,5
- +5 lb from last week.
Bench Press (Regular "Pronated" Grip!)
- 230 lb: 5
- 140 lb: 10
- Drop set.
