Foam rolling: back, lower back, chest and shoulders
Shoulder distractions: 2 sets, 1 min
Elbow distractions: 4 sets
Warmup: lat pulldown/klokov press/upright row/high face pull, 3 rounds, 10 - 15 reps, no rest
Bench
110kg * 3, 3 (78%)
112.5 * 3, 3, 3 (80%)
115 * 3 (82%)
125 * 1, 1 (89%)
Technique and speed work today. Focused on moving the bar really fast off the chest and NOT slowing down near the top, as is my habit to do so. Worked within 78 - 82% range today, and did singles at roughly 90% today. Everything felt light and moved fast. Minimal elbow pain at the bottom, but slightly more than last week.
Kroc Rows
35 * 10
40 * 40 (PR)
Hate kroc rows. My grip held up very well though.
Bradford press
50 * 10 for 3 sets
These were done very slow and controlled. Rest time was 2 mins.
Shoulder rows
17.5 * 15 for 3 sets
rest time was 1 min.
Lying Tricep extensions (BB)
40 * 20 for 3 sets
rest time was 1 min.
Upright row/shrug hybrid (karwoski rows?)
100 * 8 for 2 sets
Done thumbless, with a pause at the top position and a hard flex.
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