Elbow band distractions, 4 sets
Warm ups: Lat pulldown/GHR/kolov press/upright rows, 3 rounds, 10 - 20 reps, no rest
Incline bench
100kg * 5
105 * 1
110 * 1
112.5 * 1
112.5 * 5 (PR)
80 * 10 for 3 sets
Decided to go for a rep PR instead. My upper body maximal effort work is really taking a beating from the bad elbow. The band distractions seem to alleviate the pain for awhile, but I probably should do them after as well as before. 112.5kg for 5 was surprisingly easy, and the 5th rep moved relatively fast with a very minimal grind. According to Sam it was smooth. Pretty happy with it. Went for a 6th rep, but Sam had to save me, so that didn't count. The 3 sets with 80 were done almost BB style, with the weight brought up to near lock out. I also paused the last couple reps on my chest just for fun.
Incline Tricep DB extension
17.5 * 5 for 6 sets
Rest time was about 45 seconds. Just tried to go slow and controlled so the elbow wouldn't hurt.
Seated Laterals
20 * 12 for 4 sets
Rest time was a min between sets. Tried to get a good pause at the top position, and slow down the negative (which wasn't very slow lol).
Machine rows
55 * 15 for 3 sets
Used the pronated grip. Rest time was 1 min.
Wanted to do Dips after the benches, but my elbow couldn't take the strain. :(
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