Bench 1board: 5@275/124.7, 5@285/129.3, 3×5@295/133.8
Bench 2board: 2@355/161, 2@365/165.6, 2@375/170.1
Face Pulls: 3×20 w/monster minis
1handed DB SHP: 3×10@65/29.5
Benches felt good today, no pain in the shoulder so that’s always good.
Straps Down(52 cent): 3@573.2/260(All Blacks), 3@606.3/275(All Blacks), 3@634.9/288(THPs)
Cambered Bar GM: 10@225/102.1, 10@245/111.1, 10@265/120.2
The first set of straps down was rough, the very first rep I think I forgot I had to squat fast or something. However it all got better from there, and the third set with the THPs was awesome. Video of squats below.
Speed Bench(green bands, ~100/45.4): 9×3@220.5/100
3Board: 5@352.7/160, 5@363.8/165, 5@374.8/170
Rotator Cuff
Pretty good day, the 3board stuff was better than last week so that’s good.
Deadlifts(Conv, no belt): 10@396.8/180, 10@407.9/185, 10@418.9/190, 10@429.9/195, 10@436.5/198
Wide Stance Box Squats(doubled black bands, ~180/81.6 on top): 6×2@264.6/120
Band Pull Downs: 12@purple bands, 2×12@purple+red
Abs
Deadlifts are evil, well at least when doing 5×10. The wide stance box squats felt awesome, I remembered I did these the program before my last meet and my deadlift went well so I figured I’ll give them another go.
CGB 2Board: 8@260/117.9, 8@270/122.5, 8@280/127
Floor Skull Crushers: 10@85/38.6, 2×10@95/43.1
Rotator Cuff
Biceps
Shoulder Rehab
Pretty good workout, the left shoulder was a touch sore so I spent a little extra time on massage before and during.