Foam roll: back, lower back, lats, shoulders, chest, triceps
Shoulder mobility and distractions: 3 mins each side
Shoulder band dislocations: 3 sets 10 reps
Warm up: band pressdowns/flyes/pull aparts, 15 reps, 2 rounds, no rest
Floor press
Bar * a million
60kg * 10
80 * 8
100 * 3
110 * 2
120 * 4, 4, 4, 3/1
Floor presses done with a pause. My lockout is horribly weak so this was pretty good working the mid to top portion of the movement. Nice and smooth reps, and really tried to accelerate the bar to allow a stronger finish. Elbow pain was 3/10 so didn't bother me. Shoulder was abit weird though, about a 4.5/10.
Illegal Wide grip bench (paused)
80 * 10 for 3 sets
Rest time was 1 min.
DB incline presses (neutral grip, semi paused at bottom)
25 * 15 for 3 sets
Thess weren't easy despite the light weight. My rep strength is progressing well, although it's pretty slow. Need to work more on this.
Lying DB extensions
12.5 * AMRAP for 3 sets
These were supersetted with band pressdowns. Rest time was a minute.
Band pull aparts
4 sets of 25
Ghr abs
3 sets of 15
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