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
460 x 2 x 4 self-handouts are a bitch, but the must go on!
Fifth Set
The fifth set is always an amrap. Tonight I got seven reps.
Accessory Work
1" pause presses, with 5-second, pauses using my competition grip for two sets of 5 reps. I did these with 375 lbs.
Front raises two 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: Solo Dolo
Energy: Black coffee
Feeling's: Confused usually bench is the worst part of my preps, right now it seems to be the one thing really on track. I'll take it
