ME Upper body 10th April 2013

Foam roll: Back, shoulders, chest
Shoulder distractions: 2 sets each arm, 1 min
Elbow distractions: 4 sets

Warm up: Machine Row/klokov press/face pulls/standing ab crunch, 3 rounds, 15 reps, no rest
Decided to add in ab work as part of the warm up, just more overall volume for the abdominals.

Bench
Bar * 10
60kg * 5
70 * 5
80 * 5
90 * 3
100 * 1
*Add 2 board*
100 * 1
110 * 1
120 * 1
130 * 1, 5 (PR)
*Add 3 board*
130 * 1
140 * 1
150 * 1 (PR)
152.5 * 0, 0 (both were assisted)
New 2 board PR today. Pretty happy with it. All reps were paused on the board. Decided to do a little heavier tricep work with the 3 board after that. 150kg was clean, but 152.5 was crap on both attempts. First one drifted and i lost the groove, good thing xianglin was there to save me. Second attempt was super slow off the board. Tim was spotting and let me strain for a bit, but in the end he had to help me through the sticking point. Elbow pain was minimal, which is a good thing. Only exception was during the first 152.5kg attempt, i think cos the bar came out of groove. I love the boards btw, big shoutout to SAM for getting them done up! 

Close grip bench
100 * 10
110 * 5 for 2 sets
Some additional tricep work since they felt pretty healthy today. Rest time 1 min.

Dips
20 * 20 for 2 sets
 Rest time was 1 min.

Shoulder row
15 * 20 for 3 sets
Rest time was 1 min.

Rear delt machine
61 * 20 for 3 sets
Rest time was 1 min.

Karwoski shrugs
100 * 8 for 3 sets
Rest time was 1 min. Thumbless grip. Hold at top position for 1 sec.

Band pushdowns (med band)
4 sets of 25

Elbow distractions: 4 sets