01/16/19– Day at the bench
Warmup band stuff
Incline football bar 3rd handles:
Doing a progressing 6x6,8x8,10x10 until I feel the shoulder is ready for heavy work at least 5 weeks.
165x6x6 no miss so +10 next week.
Back flys on a bench for time: 3 min using 10s
X45, x25, x25. I’ll stay with these until I can hit 3 min straight. Or who knows…
Pullups: hands outside shoulders
5 orange band
BB bent over row:
Cable face pull for time 3:00: 60lbs
X45, x15, x17, x17, x15
Ez bar preacher curls:
Suitcase deadlift and holds: count
135x 10 sec
135x 20 sec
135x 15 sec (core crusher)
Band pull aparts: green band hand width from end
X50, x25, x25.
1 hour and 20 min.
I love this style of training. Lift heavy get some bloodflow in there and get out of the gym. My upper and arms are crushed. Awesome day in the gym.