Dragon Flag
- 4
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): 6
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
- 390 lb: 3,3,3
- +5 lb from last week.
High Bar Squat
- 390 lb: 3,3,3
- +5 lb from last week.
- Felt very explosive.
Low Bar Squat
- 350 lb: 5
- +5 lb from last week.
High Bar Squat
- 350 lb: 8
- +5 lb from last week.
Face Pulls
- 70 lb: 12
- 90 lb: 10
Reverse Grip Bench Press
First day testing out this grip tape on the bench.
No slipping, and it really feels like my shirt and back are sticking to the bench. Any sort of movement while laying on, adjusting or getting off the bench sounds like velcro strips coming apart.
Had to put a small towel at the edge of the bench to protect the back of my head and neck.
I don't see any scratches or markings on my back (other than the bar mark from high and low bar squats) and my shirt appears to be intact. So far, so good.
Paused until work sets.
- 45 lb: 10
- 140 lb: 5
- 230 lb: 3
- 280 lb: 1
- 330 lb: 1
- 370 lb: 1
- 295 lb: 5,5,5,5,6
- +5 lb from last week.
- Did an extra rep on the last set because the weight felt light.
Bench Press (Regular "Pronated" Grip!)
- 230 lb: 8
- 140 lb: 12
- Drop set.
