Dragon Flags
- 7
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 (~205 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
High Bar Squat
- 460 lb: X,X
- Tried to go for a paused beltless, followed by a beltless PR. NOPE.
Low Bar/High Bar Squat
Alternating low bar and high bar squats, so first set is LB, 2nd set is HB, etc.
- 417.5 lb: 3,3,3,3,3,3
- 377.5 lb: 5,8
Reverse Grip Bench Press
Paused.
- 45 lb: 10
- 140 lb: 5
- 230 lb: 3
- 280 lb: 1
- 330 lb: 1
- 370 lb: 1
Reverse Band Reverse Grip Bench Press
- 410 lb: X
- 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.
Reverse Grip Bench Press
- 320 lb: 3,3,3,3,3
- Last week 4 sets, this week 5 sets.
- 300 lb: 5,7
- Wanted 8 on the last set, but couldn't get it.
