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 Chin 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
Picked up some giant elastic bands to try out.
The green bands are supposed to have a resistance of 65 lb, but two of them couldn't even hold up an empty bar. The black band has a resistance rating of 100 lb.
I tried to set them up in a way so that the bands would offer as little assistance as possible.
- 530 lb: 1
- Green bands.
- 550 lb: 1
- Black bands.
Low Bar Squat
- 525 lb: 1 * PR!
- +5 lb 1RM
- Felt easy to unrack after doing those reverse band squats.
- 425 lb: 5
- +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
- 280 lb: 1
- 330 lb: 1
- 355 lb: 1,2
- First set: slipped on the 2nd rep
- Second set: re-racked the bar. The 2nd rep was tough and I was pretty sure that I couldn't get the 3rd rep.
