I recently lifted in the 2019 APF Raw Challenge in Chicago. I ended up with an 1802 total via a 705 squat, 463 bench and 633 deadlift.
1. Close Grip Bench - Top set of 5 at 355
2. Lat Pulldown - 105 x 4 x 8
3. Barbell Tricep Extension - 4 chains x 4 x 12. I've found that using straight weight for this is a little more painful than I would like. I can't push the weight much. Chain makes this way better, I can work the movement harder and not have any pain.
4. Push Ups - 4 x 15
5. Super Set - Rope pressdown/Cable Curl - 4 x 20
Good progress through this 4 weeks and ending on a good note. No injuries and pushed pretty hard.
