Bench 3x3
145 (@8+), 155 (@10-), 160 (@10+)
->(my triple at 160 is the best triple I've hit in the past 5-6 months, so I guess I can call it a seasonal PR haha. My lockout was incredibly slow with my arms flailing all over the place like a turkey and my butt even came off the bench too but I still locked it out and got the final rep for the set!!)
3-Board Bench 4x3
160 (@10), 160 (@10), 160 (@10), 155 (@10)
Cable Rows 4x11
90, 100, 90, 80
-> (keeping explosive)
Db Shoulder Press
32.5dbs x10, 32.5dbs x8, 32.5dbs x8, 40dbs x6
Ultra-Wide Grip Lat Puldowns
90x9, 100x15, 110x8, 100x12
Cable Flys 3x10
50, 35, 35
Dynamic Shrugs (on machine)
3pes x30, 3.5pes x19, 4pes x14, 3pes x30, 2.5pes x35
Ab Wheel 3x10
-> all reps resisted
**** (WEIGH-IN: 144 LBS BW) ****
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