Bench with bands (Small)
85kg * 3 for 8 sets
Seated Pin Press (Bar at forehead)
worked up to 95kg for 4 reps
These were done from a deadstop for every rep. Really really hard to get the weight moving off the pins. Focused on easing into the weight and then blasting it off the pins once the flex of the bar has been pushed out.
Seated Lateral Raises
17.5 * 12 for 3 sets
Rope pushdown
16 * 15 for 3 sets
These were done with a hard flex and contraction in the bottom position. Tempo was 111. 1 min rest in between sets.
Tricep ladder
1 set, 4 positions
Tricep ladder is done sort of like an inverted skull crusher, using bodyweight as the resistance. This is started with the bar at waist level, then moved up by a pin each time. 10 reps were done at each position. These were nice for really stretching out the triceps and getting blood into them.
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