This week's movement was reverse band bench. This was the first time I've set up reverse bands with the racks I have at work, so it took some messing around to find the right tension. Usually when I set up reverse bands I try to have it so there's very little tension at the top. I set up a light band first and did triples. I worked up in triples until I got to 365 and only got a double, then dropped back down to 350 for a few sets of triples there before doing some singles w/ the average band. Next go around I'll probably stick with the average band for all my sets, the light band wasn't doing very much with where I had it set up (not always a bad thing, but since I'm a shirted bencher I could use a little more overload). Everything felt pretty rough today, next week I'll probably deload with some dumbbell work to recoup and give my shoulder a break.
A. Wide Grip Lat Pulldown - 3x12
B. Neutral Grip Lat Pulldown - 3x12
C. Reverse Band Bench
[youtube=https://www.youtube.com/watch?v=KY_ATaip5F0]
[youtube=https://www.youtube.com/watch?v=h515txUl6MU]
365x2 with light band
350x3x2 with light band
405x1 with average band
D. Reverse Band Bench w/ Shoulder Saver Pad
365x5x2
385x3x2
E1. Lateral Shoulder Raises w/ Dumbbells - 3x20
E2. Dumbbell Shrugs - 3x20
E3. Face Pulls - 3x20
F1. Tricep Pushdowns - 3x15
F2. Seated Cable Rows - 3x15
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