My first article is published on T-Nation titled "Master The Reverse-Grip Bench Press"!
Coincidentally another article was published on Fitocracy: How To Bench Press Safely Without A Spotter.
Also got a front squat PR today!
SWEET.
Dragon Flags
- 6
Foam Rolling
- 10 minutes on the black Rumble Roller and lacrosse ball.
Ab Wheel
- 6
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
Front Squat
Beltless up to 330 lb.
Paused up to 330 lb, and again at 292.5 lb.
- 45 lb: 10
- 140 lb: 5
- 230 lb: 3
- 280 lb: 1
- 330 lb: 1
- 370 lb: 1
- 400 lb: 1 * PR!
- +10 lb PR!
- Took a step forward with my right foot, but whatever.
- 292.5 lb: 3,3,3,3,3
- Paused.
- +2.5 lb from last week.
High Bar Squat
- 292.5 lb: 10
Clean & Press
- 45 lb: 10
- 100 lb: 5
- 140 lb: 3
- 190 lb: 3
Overhead Press
- 230 lb: X,X,2,2,2
- Wrist didn't feel stable the first 2 tries, probably because I was wearing the leather wrist wraps. Put on my Titan Max RPMs and got a set of 2.
Barbell Curl
- 45 lb: 10
- 75 lb: 10
- 100 lb: 8
- 45 lb: 15
- Drop set
