Bench 1

Bench:

275 x 1

295 x 1

315 x 1 @ 10-

320 x 1 @ 10

325 x 1 @ 10

These felt much better than the benches at nationals. Lots of good explosion at the bottom and some drive at the top. Shoulder was still sore and the biceps ached, but not too bad.

Overhead pin press:

135 x 5

185 x 3

205 x 3

215 x 3

225 x 3

I didn't have a spotter so I did these just to get some heavy tricep lockout work. Felt hard.

Pendlay Row:

135 x 5

185 x 5

205 x 5

225 x 5

245 x 5 @ 9+

I did these with a loose belt for a change, and whoa, did they feel better. 245 was hard, but not nearly as sloppy as was in the past. I still feel these a lot in my hamstrings. Does anyone else?

Dips:

bw x 10, 30, 25, 25

The first set always feels terrible. Warming up?

Finished with crunches, pnf, and rotator cuff work.