Speed Bench

Speed Bench:
w/ quadded minis

alternated outside-ring, split-ring and inside-ring grips

135 x 3, 3 sets
155 x 3, 3 sets
175 x 3, 2 sets
185 x 3, 1 set

Close(r) Grip Bench off Foam Roller:
Trained with pinkies on the inside of the outer ring. This is about a whole hand's grip inside of where I normally train.

1 second pause on all reps. Tried to keep it from sinking into the foam roller. I want to get stronger with pausing at different grips and heights.

275 x 3
285 x 3
295 x 3
305 x 2 + 1 fail
295 x 3

Military Press:
Working on the weak point in the shoulders. I could definitely feel the exhaustion in my triceps for the lockout on these.

155 x 10
185 x 6 (back hurrrrt so I went down after this)
165 x 6 (still hurts)
135 x 8

Seated Cable Row:
180 x 10
230 x 10
250 x 10

Ball Twists:
(where your torso is stationary and you make a big arc with a ball between your legs)
6 twists each way, red ball

Then we tried the blue balls with sand in them. I think they weigh 10+ lbs.
3 twists each way, 2 sets
4 twists each way, 1 sets
3 twists each way, then 2 twists again, then 2 more twists again

These were brutal. They were much harder than I remember once you add weight. My abs are still feeling it a few hours later. As a bonus, these don't hurt my lower back <3