Friday 12/29 upper body training
dynamic warmup
Face pulls:
30 x 12
40 x 12
3 x 50 x 12, pausing the even reps with a hard 1-sec squeeze
Bench press (competition style, pause bottom and top each rep, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
127 x 3
138 x 3 - moved beautifully with nice pauses
3 x 143 x 3 - moved but still not as nicely as I would want it to, and barely paused, which is not going to cut it. Got werk to do here.
Skipped pullups
Inverted rows ss stretch pushups:
BW x 12 ss BW x 12 (3 rounds)
Incline DB fly ss reverse DB fly:
20s x 12 ss 20s x 12 (3 rounds)
Close grip bench ss incline DB curl:
75 x 10 ss 20s x 10 (3 rounds)
Leaning DB lateral raise:
3 x 20 x 12/side
Skipped the walk to see Star Wars with the fam. Loved it!