Dec 21 09 Bench

Bench
Full range
Bar x 10
95 x 10
135 x 5
185 x 5
225 x 5

Cheese head press
Slow eccentric Long pause
275 x 3
315 x 1
335 x 1
Just made these up today essentially all the cheese head does is make it more comfortable to rest the load on you during the long pause

These were easy as they should be and no real shoulder pain just as they should be

Gymnast Ring Rows
Body weight x 6 x 10 sets


Foam Press with Dbl over red bands
225+ dbl red bands x 5
275+ dbl red bands x 3
225+ dbl red bands x 6

Band pull aparts and curls
3 sets

That’s it not bad felt OK
Just going to try and work on nothing that hurts the shoulder and bringing the triceps strength up on Mondays