Good session. Foam roller does not feel good at all.
Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Press
Standing OH DB Extensions
Lat Pulldowns
Incline Bench:
135×20x1
155×12x1
185×8x1
225×3x1
275×3x1
305×2x1
315×1x2
DE Wide-stance Box Squats (bands doubled):
285+greens x2×8
Hammer Chins - band resisted:
+green x10×1
+green+mini x8×1 (PR)
+green x12×1
Standing DB Rows:
150×12x2
Flat DB Press:
110×12x2
110×16x1
Standing OH BB Extensions:
95×12x1
135×12x1
155×12x1 (PR)
BTB Band Pushdowns:
blues x12×2
Seated Calf Press:
160×20x5
+ stretching + foam roller + abs (5 sets of 8, weighted decline situps)
Duration: 120 minutes
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