Juggernaut 10s Wave Week 1 Press 16th July 2013

Foam roll: upper body + extra time on traps

Mobility: shoulder dislocates

Warm up: Band pull aparts/pressdowns/flyes, 3 rounds, 15 reps, no rest

Program:

Press
Bar * 10
40 * 10
50 * 10
57 * 10, 10, 10, 10, 15
Rest time was 45s. Shagggged. Need to do much more pressing to improve my pressing strength. Realized I have almost zero pressing in the past 2 months, mostly due to the elbow tendonitis. 

High incline bench
70 * 10
80 * 8, 8, 8, 8, 8/4/3
Rest time was 1 min plus, closer to 2 mins before the final set. Rest paused the last. Also played around with grip width. Last set was done with a regular grip.

Bradford press
Bar * 12
30 * 12, 12, 12
These were done really slow and continuous. Massive tension on the delts.

Standing overhead DB extension
15 * 10, 10, 10
Rest time was 1 min.

Lying Kettlebell extensions
8 * 15
12 * 15, 15, 15
Rest time was 1 min.

GHR abs
3 sets of 15