*db laterals
*internal & external rotation
*machine press
*mini band pressdown
Floor Press w/ catapult
- bar x 10
- 135 x 5
- 225 x 3
- 315 x 2 - added catapult
- 365 x 1
- 405 x 1
- 455 x 1
- 495 x 1
- 525 x 0
Grenade Pressdown
- 60 x 10 x 2
- 75 x 10 x 2
Medium Band Row
- 4 sets of 15 reps
DB Rear Lateral
- 45 x 15 x 4
I wasn't planning to floor press, but my elbow was feeling pretty good and Allen talked me into it. Ended up having to place mats under my elbows to turn it into more of a 1-2 board rather than actually touching my chest and taking some pressure off the elbow. My arms are short enough that i can normally touch my chest when floor pressing. This was my first time use a catapult on this exercise so I wasn't sure what to expect. I got too big for my britches when I jumped to 525.
I've decided my next meet will be the APF Rick Lawrence memorial meet on December 7th. Rick was a friend of mine and I want to do this meet to honor his memory.
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