Foam roll: back, lower back, lats
Shoulder distractions: 2 sets
Warm up: band pressdowns/band flyes/band pull aparts, 15 reps, 2 rounds
Bench
60kg * 5
80 * 4
100 * 3
110 * 6, 6, 8-4
100 * 3 for 3 sets (paused 4 secs each, 2" above chest)
Db incline
30 * 20, 12-8
Band flyes (large band)
3 sets of 15
Mil press
50 * 8 for 5 sets
Couldn't handle anything above 50kg or more than 8 reps, lower back pain was really cutting.
Band pressdowns (med band)
4 sets of 25
Lying Db extensions
10 * 10 for 3 sets
V bar cable pulldowns
Stack * 15 for 3 sets
No arch at all during benching. Felt very unstable and all over the place. Hope i can squat on friday.
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