Bench (speed)
80kg * 3 for 6 sets
Focused on technique and speed, but really couldn't seem to get in position today. Everything felt loose and the weight didn't feel fast or explosive enough. Left elbow started acting up around the 4th set.
DB press
25 * 10 for 3 sets
Decided to really lighten up the weight and do a very controlled full ROM. Realized my DB presses are all weak as shit so this is something I need to work on. Rest time was 1.5 mins between sets.
Power shrugs
worked upu to 130 * 5 (strapless)
Slowly working this back up. These make my traps grow like a weed. Focus on pushing the hips back and snapping them forward while almost pulling back. Almost like arching the weight up.
Rear delt machine
82 * 15 for 3 sets
Rest time between sets was 1 min.
Didn't do very much. Biceps sore from the arm training with Adrian, so didn't do any lat work. Finished this whole training in about half an hour. Did some elbow distractions for my left elbow to get some blood in there. 3 sets later they actually felt pretty good. Looks like I found something to help the pain.
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