Warmups
Bracing protocol
Light band work such as dislocates, band pull apart's, and some light tricep push downs.
Bar - 10 reps x 2
135 - 10
225 - 8
315 - 4
405 - 2
Working Sets
455 x 2 x 4 felt better than week one starting to find my groove again for the most part. Upper back needs to build up some more endurance.
Fifth Set
The fifth set is always an amrap. Tonight I got 8 reps. As I stated above upper back started to fail hence the wobble between rep 6 and 7.
Accessory Work
1" pause presses, with 5-second, pauses using my competition grip for two sets of 5 reps. I did these with 370 lbs.
front raises 2 sets of 15 with the 20's
Side raises two progressive sets of 10 with 40lbs. Focusing on slowing down the negative portion of the lift.
Rear delt raises for two consecutive sets of 12.
Mood: Negan
Energy: Like Negan and Lucille
Feeling's: still have a shit ton of work to do if I want that 600 lb RAW bench.