2/18/2013
Competition Bench - close grip bench press. Work up to max single, then 85% for two AMRAP sets.
Supplemental Press - standing dumbell press. 3 hard sets of 4.
Upper body circuit
Bench:
135 x5
185 x2
205 x1
215 x1
225 - fail
185 x5
185 x5
DB Press:
45 x4
45 x5
45 x5
Circuit - no rest
3x10
Pull ups (gray band)
Push ups
40lbs KB snatch (5 per side)
25lb ball slam
Notes:
A recent discovery is that close-grip bench press actually aggravates it more than standard-grip. I think it has to do with my ability to keep my upper back tight - easier to do with your hands farther apart. Worked on adjusting my focus to not allow my shoulders to come forward on the way up. Had a few very painful reps, but a few hours later, everything feels fine (or at least normal).
Everything else was fine. Pull ups were humbling - used the band just so I wouldn't have to stop.