Warm Ups 

Bracing protocol as usual

Light Band work to get the blood moving

All sets completed with  wide grip

Bar - 10 x 2

135 - 10 x 2

185 - 8

225 - 8

275 - 6

Working Sets 

290 x 25 x 2 last week I feel short on these, this week i smoked them!


Accessory Work

Rolling tricep extensions for two progressive sets of 12 reps with 70 lb dumbells

Cable tricep extensions two sets of 25 each arm  overhand and two sets of 25 underhand

Band pull a parts three sets of 30 reps with only 60 seconds rest to finish up the day

Mood: I feel the need, the need for speed 

Energy:  Fired up 

Feeling's: Elbows really get smoked on this day but feeling pretty good overall ... for now.