*xband
*banded hip extension
*glute Bridge

Bench

  • Bar x 30
  • 145 x 10
  • 235 x 5
  • 285 x 3
  • 325 x 2
  • 375 x 1 - missed second (feet up)
  • 375 x 2 - feet on blocks
  • 415 x 0 - had to have help
  • 285 x 10

Rope Pressdown

  • 100 x 15 x 3

DB Lateral

  • 40 x 10 x 2
  • 45 x 10
  • 50 x 10

Cable Row

  • stack x 20 x 3

Arching on the bench hurts something serious right now so I attempted to bench with my feet up and it didn't go too well. So I put some deadlift blocks under my feet so I could arch, but at a different angle. It worked well enough and there was much less pain, but I'm going to have to play with the height of the blocks.