Good workout. Bench was easy. Tried some rack pulls today to see how the forearm would handle them. Overhand grip is still out – hurts with just 225 on the bar. Underhand grip was ok though so I did that. No crazy weights but it felt good to do some form of pull. I did some wall squats for stretching afterwards (sumo stance against a wall, trying to squat deep as possible while keeping groin close to wall as possible) to help loosen my hips up.
Paused Bench Press:
135x10x1
200x6x1
240x5x1
280x4x1
280x4x1
300x3x1
300x3x1
320x2x1
320x2x1
320x2x1
300x3x1
300x3x1
280x5x1
240x12x1
200x15x1
Rack Deadlift (bar @ mid-knee):
135x10x1
225x10x1
315x10x1
405x10x1
315x10x1
225x10x1
Incline Bench Press:
225x10x1
225x10x1
225x10x1
245x10x1
245x10x1
Seated Leg Extension:
305x5x1
305x5x1
305x5x1
305x5x1
305x5x1
305x5x1
Decline Ab Crunch:
+15x10x1
+15x10x1
+15x10x1
Wide-grip Pulldown:
150x10x1
150x10x1
150x10x1
150x10x1
150x10x1
Standing Band Abduction:
red x50x1
red x50x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 75 minutes