Bench (brief pause)
165 x 5
175 x 5
185 x 5 @9
195 x 4 @10
175 x 5 @9
3-board press
185 x 5
195 x 5
205 x 5
Band-lightened bench (purples)
225 x 3 @10 -definitely not speed work, but I blame the adjustable bench we were using
205 x 3
215 x 3, 3
Last 3 sets were much quicker.
Shrugs
315 x 20
365 x 12
405 x 10, 9
Wide grip pullups
BW x 15, 12, 12, 10
Finished with 3 sets of standing abs and 4 sets of barbell curls.
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