ME bench
mid range pin press
(I use 2 settings for these, one for mid range and one for lockout.)
60kg x 3
100kg x 2
120kg x 1
140kg x 1
160kg x 1
180kg x 1
pr
full ROM
100kg x 14
DB press
70lbs x 10
x10
x10
x10
Facepulls
4 sets
Rolling DB press
3 sets
Panora pushdowns
3 sets
notes
- no training parners so had to make due.
- wrist hurt like hell thoughout the whole workout, i may have re-fractured it or something. It just needs to hold up for a couple more weeks.
- the pin presses suck, they are very hard on me. I do feel they help, but they really beat me up more then just about anything. I have only used this pin against bands (purples) and managed to hit more in straight weight then I hit at the top of the banded lift so im counting it as a
PR.
- 2 heavy workouts left until the meet. Going to get in shirt next weekend and if it feels good that will be it for shirt work for the meet.. if it feels like shit, i can do another week or two in the shirt without worries.
- training today instead of tomorrow as i have to help parents move, will be squatting on sunday.