So a little review and lesson on chains. when unpacked you want at least one chain dragging on the floor, when in the bottom of your rep the goal is to have all the chains de-loaded. as you can see I botched up today and was more worried about the chains at lockout. Hopefully J.L. Doesn't see this and shake his head at me, will fix next week of sho.
Training:
*Competition Bench,6x3 w/3 sec pause, with chains: 215 + 1 chain
*Push Ups 3xFailure
*Single Arm DB Rows, 3x20 (no straps):
*Seated DB Front Raise to overhead
*Wide Grip Mag Grip Pulldowns
*Rope Pressdowns, lean forward and bring rope to your forehead