Elbow distraction: 4 sets
Warm ups: Lat pulldown/kolov press/upright rows, 3 rounds, 10 - 15 reps, no rest
Bench (speed)
80kg * 3 for 8 sets
Worked on trying to get fast from the first rep. Only achieved it for a couple of sets. Seems my habit is to get the reps up to speed from the second rep onwards. Not good, gotta be fast from the start. Worked on tightness as well, felt like my head was going to explode during the set up.
Military press
80 * 8 for 3 sets
The last 2 reps of the last set were semi-push presses. Haven't done any pressing in a while, so thought it'd be good to start again.
Behind the neck presses
50 * 10 for 3 sets
Seated Lateral raises
12.5 * 20 for 3 sets
Rest time was about 1 - 2 mins in between. Tried to slow the negative especially towards the end.
Rear delt DB rows
22.5 * 15 for 3 sets
Rest time was 1 min between sets.
Rear delt machine
61 * 30 for 2 sets
Rest time was 1 min between sets.
Overhead DB tricep extension
12.5 * 15 for 3 sets
Rest time was 1 min between sets.
Ring tricep bodyweight extensions
3 sets of 8
These were done controlled and a semi pause at the stretched position. Roughly a minute between sets.
Elbow distraction: 4 sets
Good training today. No elbow pain while benching, which seems to indicate that the elbow distractions are doing their job. Heal heal HEAL!!
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