Foam roll: Back, chest, shoulders, quads
Shoulder distractions: 2 sets 2 mins
Warm up: Machine row/klokov press/face pull/standing ab crunch
Elbow distractions: 4 sets
Bench
110kg * 3 (78%)
112.5 * 3 for 3 sets (80%)
115 * 3 for 2 sets (82%)
127.5 * 1 (91%)
130 * 1 (93%)
Focused on form, I feel much faster off the chest now, and I think i'm really accelerating through. All weights moved fast. The singles were done paused for a second, since I had no one to give me a press command today. 130kg practically flew off my chest. Elbow pain was very slight at the bottom position, but lesser than previous week.
Lat pulldown
95 * 20 for 2 sets
Kroc row
30 * 50
These were much harder than I imagined they'd be. My grip was dying after the lat pulldowns, so these were hell on the grip.
Seated laterals
10 * 10 for 3 sets
These were done with about 5 second negatives, even up till the last rep. Rest time was 90s.
Power Shrugs
Worked up to 150 * 5
Used straps for these.
Overhead DB extension
10 * 15 for 2 sets
These were done very controlled. Minimal elbow pain so that's a good sign.
Rope pushdowns
2 sets AMRAP
Can't remember the weight on these, but it was very light.
Band pushdowns (small band)
2 sets AMRAP
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