Cube Week 5 Bench Reps 29th May 2013

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.