Warm Up:
Pull Aparts
External Rotation
Internal Rotation
Standing W’s
3Board Bench: 6@286.6/130, 308.6/140, 330.7/150, 352.7/160, 363.8/165, 374.8/170
Before the 3board I did 5@264.6/120 to my chest, that’s the most I’ve done to my chest and it felt good. The weight still feels heavy in my hands though, it’s crazy, I never thought 374.8/170, would feel heavy again.
Started to warm up for knee wraps and my left hip was killing me, this is the same pain I had for about two years that i thought I’d gotten rid of. Sigh.
Warm Up:
Pull Aparts
External Rotation
Internal Rotation
Standing W’s
Core:
2Board Bench: 4@242.5/110, 264.6/120, 286.6/130, 297.6/135, 308.6/140, 319.7/145, 330.7/150, 341.7/155, 352.7/160
More shoulder rehab stuff
I did an accessory workout, my hips have been feeling rough so I figured this would be a good rest. Did lost of glute activation work.
Standing Ws
External rotations
Pull aparts
CG bench 2 board: 5@253.5/115, 264.6/120, 275.6/125, 286.6/130, 297.6/135, 308.6/140
CG 3board: 5@319.7/145, 330.7/150
Well the weight still isnt heavy but i think it’s the most I’ve done close grip since getting better.