Foam rolling: back/chest/shoulders
Elbow distractions: 4 sets
Warm up: Lat pulldown/klokov press/face pulls/GHR crunches, 3 rounds, 10 to 20 reps, no rest
Bench
112.5kg * 3 for 3 sets (80%)
115 * 3 for 3 sets (82%)
127.5 * 1 (91%) (paused 2 secs)
Bench technique tightening up. Getting my set up much faster. Slightly more elbow pain than before. Hopefully it'll clear up in time.
Lat pulldowns
75 * 25 for 4 sets
1 sec pause at the bottom. rest time 1 min.
V-bar Band pulldowns (large band)
3 sets of 20
1 sec pause at the bottom. rest time 1 min.
Seated Laterals
20 * 12 for 3 sets
1 min rest. Slow negatives
Seated BB presses
40 * 30 for 2 sets
These were done just short of lockout and with control. Really burned up my shoulders. Haven't had such a pump from pressing in a while.
Tricep cable overhead extension
3 sets of 12
Can't remember the weight, but these were done with a hard contraction at the top such that by the 12th rep, it was burning up. One of only a select few tricep exercises I currently can do with minimal elbow pain.
Tricep pushdown with a band (med band)
1 rest pause set of 100
Don't remember how many sets it took me to hit 100 reps, but this was MUCH tougher than I thought it'd be.
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