ME Upper 27th March 2013

Rolled upper and lower back, chest and anterior delts - about 5 mins total
Shoulder distractions, each shoulder 1 min, med band

Warm ups: Pullups/Klokov press/upright rows, 3 rounds, 10 - 12 reps, no rest
Realized I've been spelling it wrong and it's Klokov, not Kolov.. lol

Elbow distractions: 4 sets, med band

Close grip bench
Bar * 5, 5
40kg * 5
60 * 5
70 * 5
80 * 1
90 * 1
100 * 1
110 * 1
120 * 1, 6 (PR)
Got a new 6RM PR today. Pretty satisfied that I surpassed my goal which was originally a 5RM. All the pre-workout stuff helped ease the elbow pain, especially the elbow distractions. Still felt a little elbow pain right at the bottom of each rep, but it wasn't acute and just more bothersome than anything. Sam gave me a spot again haha Managed to get a PR last week as well, with him spotting. Maybe there is a correlation....hmmmmm

Incline DB press
20 * 20 for 3 sets
Yes yes, pussy weight, but I realized how weak I am on these and decided to push them into the high reps just to tire out the benching muscles. Went really full range on this, with the dumbbells toughing the sides of my chest on each rep. Rest time was 2 mins betweens sets.

Rear delt DB rows
25 * 15 for 3 sets
Rest time was 1 min between sets. 

Seated Lateral Raises
15 * 20 for 3 sets
Rest time was 1 min between sets.

Rear delt machine
68 * 25 for 2 sets
Rest time was 1 min between sets.

Band press downs (med band)
3 sets of AMRAP
Rest time was 1 min between sets.

Band pull downs (med band)
3 sets of AMRAP 
Rest time was 1 min between sets.

Finished off the training with another round of elbow distractions.