Friday 7/20 upper body training

My time was limited with the kids in tow. But this time I changed things around because I really want to re-incorporate direct arm training.

Dynamic warmup

Face pulls: -even reps paused
30 x 12
40 x 12
3 x 50 x 12

Straight arm pulldowns:
3 x 50 x 12

Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
75 x 5
75 x 5
100 x 5
116 x 5
127 x 3
138 x 3
3 x 149 x 3 - dropped from 151.5 so I could work more on technique and longer pauses
Had planned SlingShot work at 165-171 but skipped it to get in some extra arm work

Neutral grip pullups:
3 x BW+40 x 5

Dips:
3 x BW x 12

Incline DB curl:
3 x 15s x 10 with minimal rest between sets

Time was up, had to get the kids.