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
- 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
- 405 lb: 3,3,3
- +5 lb from last week.
High Bar Squat
- 405 lb: 3,3,3
- +5 lb from last week.
Low Bar Squat
- 365 lb: 5
- +5 lb from last week.
High Bar Squat
- 365 lb: 9
- +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
- 320 lb: 1
- 370 lb: 1
Reverse Band Reverse Grip Bench Press
- 410 lb: X,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.
- First try at this, I set the bands up so they offered less assistance at the bottom. Also I tried to pause the rep. Didn't get it.
Reverse Grip Bench Press
- 310 lb: 5,5,5
- +5 lb from last week.
- 3 sets instead of 5. Don't think I can't complete another set of 5 reps.
