*x band walk
*internal and external rotation

Bench (RG)

  • Bar x 30
  • 145 x 10
  • 235 x 5
  • 325 x 1
  • 375 x 1
  • 415 x 1
  • 315 x 5
  • 315 x 5

Rope Pressdown

  • 90 x 20 x 3

DB Lateral

  • 30 x 20 x 3

I felt off for some reason today and wasn't sure how it was going to play out. The 415 felt decent enough, but didn't move well enough for me. With that being said I can't complain too much since I'm still adjusting to this and I'm dealing with a lot less pain.