Sun, 21 Aug 16
I trained my primary upper body day for this week on Sunday because I was going out of town on a genuine, no competition attached, vacation for the first time in a year with my girlfriend. While I do enjoy training on vacation because it just makes me feel better all around, I also couldn't locate a place to go that was definitely meathead approved, so I figured I would err on the side of caution and train early. Since today was all upper body, my knee gave me no trouble. I guess if anything turns out to be really wrong with it I could always focus on becoming a "bench press specialist".
Bench
10x45
10x95
5x135
3x185
1x225
3x255
3x290
4x330 - Rep PR
Banded Low Incline DB Bench
10x60 + light band
4x10x70 + light band
I used the band-around-my-back technique for this and it worked just as well as doing it for floor press thanks to the lower bench angle. I think I've tried this with a higher incline before and had the band slide up off my back and lose tension.
DB Rows
8ea x 90
3x10ea x 125 - I misspoke earlier: this actually did bother my knee a little bit, even with some body position modifications to try to compensate.
Blast Strap Fallouts/Back Planks
10xBW/30" x 10
10xBW/30" x 25
10xBW/30" x 45
The fallouts are exponentially more difficult than rollouts with an ab wheel.
