Today, my goal was to handle the 150lb dumbbells on my flat bench work sets. Whether I got one rep with them or three, I just wanted to feel the weight. I took 25lb jumps up to the 150s, then did a pyramid back down hitting AMRAP for each set. The pump was real, it's a good thing I had Severin there to push me through it! Sev and I always get into small competitions while training which make it more fun AND it pushes us to the limits. I felt like I was walking around with invisible lat syndrome with how much blood was in my upper back.
A. DB Flat Bench
75x15
100x10
125x5
150x3
125x13
100x11
100x16
B. Spoto Press
225 4x6
C1. Wide Grip Cable Row
5x12 - Stretch all the way, squeeze for 2 seconds at contraction - holy FUCK did this burn
C2. DB Lateral Raises
5x12
D1. Lat Pull Downs
4x10
D2. Spud Strap Face Pulls
4x12
E1. Single Arm Tate Press
3x10
E2. Single Arm Cable Preacher Curl
3x10