Dec 14 09 Bench

Dec 14 09 Bench

Benchin with releasers
(very slow eccentric two controlled presses)
Bar x 10
95 x 10
135 x 10
185 x 5
225 x 5
275 x 3
315 x 2
315 x 2 + 50
315 x 1 + 50 x 3
315 x 1 slow eccentric
315 x 2 presses

Gymnast Ring scap Rows
Body weight x 5 x 11 sets
I liked these a lot

Pin Press half way up
225+ dbl red bands 3x3

Band pull aparts and band curls

that’s It Im going to do a separate day light and slowly work up to get some volume in with perfect presses in the groove.