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]