Foam roll: Upper body
Warm up: Band upper body, 3 rounds, 15 reps
Program:
Press
Bar * 10, 10
40 * 10
45 * 5
50 * 5
55 * 5
60 * 23 (PR)
Hit a PR on the press and was pretty happy with it. Semi-paused each rep and had about 2- 3 reps left in tank. Maybe my pressing strength is starting to return. Shoulders and elbow felt good after the foam rolling and mobility. Rest time was pretty short (30s - 1 min)
Incline bench
60 * 10
80 * 10
90 * 6, 6, 6, 6, 9
Rest time was 45s.
Bradford press
40 * 10, 10, 12
Push pressed the last 3 reps of the last set. Rest time 45s.
GHR abs
5kg plate * 12, 12, 12
Rest time was 20s. These were tougher than I imagined.
Pallof Press
8 * 10, 10
Done slow and controlled, 3 secs in and 3 secs out. These were tough too, which indicates my weak anti-rotational core strength. Rest time was 20s. Decided to add these in cos I realized I've been neglecting this aspect of my core.
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