Warm up/shoulder mobility 3 minutes tops

Bench

bar 2 x 10 / 75lbs 2 x 5 / 105lbs x 5 / 125lbs x 5 / 145lbs x 5 / working sets 150lbs 5 x 5

[youtube=https://m.youtube.com/watch?v=SAlOtp05G6s]

Taking my body weight into consideration (weighing 127-129), my bench felt unstable. Not overthinking it since it is week two of training and adjusting to new leverages. I did not lose weight on purpose and since staying away from a barbell, my appetite had decreased. Just making it a point to fuel my body and focus on goals with training and eventually I'll normalize to a weight I was during my previous meet.

ISO fatbell alternating holds - i did these last week and adopted this movement from Joe DeFranco. This time I held the fatbell at the bottom of the movement which was harder stabilizing my shoulders and core versus last week which I held at the top.

Started with a heavy fatbell and eventually had to drop weight. So heavy enough to fail up to 3rd-4th rep and drop weight and do 1-2 more reps.

Rep scheme: 1 rep each side, 2 reps each side, 3 reps each side...up to 5 reps each side totaling 15 reps per arm = one set

3 sets total (45 second rest)

Flies (w/ 1 chain) 3 x 20

Cable pulldowns 4 x 20

Tricep pushdowns 5 x 20

Bicep curls 3 x 10

Lateral raises x front raises 3 x 15 each 

[youtube=https://m.youtube.com/watch?v=o-ygG_W9VhI]