Dragon Flags
- 6
Foam Rolling
- 10 minutes on the black Rumble Roller and lacrosse ball.
Behind The Neck Lat Pulldown
- 70 lb: 15
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
Breathing Paused Low Bar Squat
No belt.
- 45 lb: 10
- 140 lb: 10
- 230 lb: 5
- 320 lb: 3
Paused Low Bar Squat
No belt.
- 410 lb: 1
- 460 lb: 1
- 500 lb: 1
- Belted up.
- I should start tracking paused squat PRs...
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
- 415 lb: 3,3,3
High Bar Squat
- 415 lb: 3,3,3
Low Bar Squat
- 375 lb: 5
High Bar Squat
- 375 lb: 5
Reverse Grip Bench Press
Paused until work sets.
- 140 lb: 5
- 230 lb: 3
- 280 lb: 1
- 330 lb: 1
- 370 lb: 1
- 320 lb: 3,3,3,3
- Last week 3 sets, this week 4 sets. Next week, 5 sets.
- 300 lb: 5,5
