| Bench | 385 dbl red minis | 5x2 |
| Slingshot | 425x5 (485 top) | 465x3 (525 top) |
|
Football bar tricep ext to pins
|
5x10 | |
| BB Incline w/ shoulder saver | 225 | 2x20 |
| Tricep ext rope | 3x30 | |
| BB row | 225 | 3x15 |
| Band pull aparts | green band | 3x30 |
Good speed on all sets today. Instead of a variation for assistance work, I worked up with the slingshot and hit two heavier sets- last one being 525 at the top for a triple.
The football bar tricep ext to pins is a brutal variation that I haven't used in awhile. The dead stop and restart after each rep is a killer, but it doesn't beat your elbows up as bad, at least in my experience. 175x10 was my top set.
Moved on to barbell incline- I was going to do dumbbell incline but my training partners were doing barbell work so I threw on a shoulder saver pad and hit 2x20.
I hit barbell rows and band pull aparts at my friend/client's house during his training session. I head up to his house at times to work with him and his son on days that he can't make it down to Union Fitness.
385x2
[youtube=http://www.youtube.com/watch?v=D8TachbjZOw]
465x3 slingshot
[youtube=http://www.youtube.com/watch?v=r1Pkgu3WYqQ]