Week 11 / Day 2 - "Bench" Training

*treadmill *shoulder warm-up

Bench (w/ shoulder saver)

• Bar x 30
• 105 x 10
• 145 x 10
• 195 x 3
• 235 x 1
• 285 x 1
• 325 x 1
• 375 x 1
• 415 x 0 - added custom Jack. way too tight and I'm shocked this used to fit me.
• 415 x 2 - 3 board - Poker shirt
• 495 x 1 - 3 board - left hand went numb so I need to stretch the sleeves

DB Lateral

• 30 x 15
• 35 x 15 x 3

Neutral Grip Pulldown

• 140 x 15 x 3

Machine Row

• 160 x 15 x 4

Mini Band pressdown

• 100 reps

The plan for today was to take some reps in two tighter shirts that I have in hopes of using them at the XPC meet in March. The custom Jack I have from a few years ago is crazy tight and felt like the bar was on stilts since there was no give at all. I switched the the 58 Poker and it was better, but the arms were tight enough that my hands swelled and my left hand went numb. I know, cry me a river. I'm going to try stretching the sleeves and give it a go again next week.

The elbow wasn't cooperating either. It felt fine the last two days, but that changed once the bar was in hand. Danny is going to do some work on my arms on Thursday and my wife is going to start doing laser therapy on me too so hopefully it'll help.

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So I attempted to bench in a shirt today to try and figure out which shirt to use for the XPC. I found out it’s not either of these.