First Friday training session since May 31.
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
Low Bar Squat
Beltless up to 410 lb.
Paused up to 460 lb.
- 45 lb: 10
- 140 lb: 10
- 230 lb: 5
- 320 lb: 3
- 410 lb: 1
- 460 lb: 1
- 485 lb: 1
- 400 lb: 5
High Bar Squat:
- 400 lb: 5
Face Pulls
- 70 lb: 12
- 90 lb: 10
Reverse Grip Bench Press
Paused until 390 lb.
Paused again at 350 lb.
- 45 lb: 10
- 140 lb: 5
- 230 lb: 3
- 280 lb: 1
- 330 lb: 1
- 390 lb: X,1 * PR!
- Slipped the first time (had a towel on the bench). Took it off and tried again with only the anti-slip mat. Got it! It was a bit of a fight, wasn’t really happy with the rep, but got it though.
- I think I need to try to get the pressure on the back of my neck instead of upper back to prevent slipping. Have to test this out some more.
- 330 lb: 4
- Missed on 5th set. Slipped, but don’t think I would have gotten it anyway.
Mat Pulls
8 mats, about 6 1/4″ from the ground, or an inch or two below my knee caps.
Hook grip.
Wore my Chucks.
- 140 lb: 10
- 230 lb: 5
- 320 lb: 3
- 410 lb: 1
- 460 lb: 1
- 510 lb: 1
- 550 lb: 1
- 600 lb: 1 * PR!
- Didn’t budge on the first try, but that got me pissed off so I tried again and got it!
- My thumbs can now handle 600 lb.
- 500 lb: 5
- Straps.