Deadlift against average short bands from a slight deficit
bar x 5
135 x 3
225 x 2
315 x 2 x 5
Bench (contest rules, super strict, commands and everything)
bar x 5 x 2
135 x 5 x 2
185 x 2 x 2
225 x 2 x 2
280 x 1
290 x 1
300 x 1 (very easy, light and fast, full 1 count motionless on the chest,
fiddled around with my grip, I'm thinking ring finger on rings right now, it may go full width, still just getting warmed up, haven't done bench training in a long time.)
DB rows
95's x 12 x 3
band pushdowns x 15 x 3
shrugs 315 x 20, 405 x 20
bar x 5
135 x 3
225 x 2
315 x 2 x 5
Bench (contest rules, super strict, commands and everything)
bar x 5 x 2
135 x 5 x 2
185 x 2 x 2
225 x 2 x 2
280 x 1
290 x 1
300 x 1 (very easy, light and fast, full 1 count motionless on the chest,
fiddled around with my grip, I'm thinking ring finger on rings right now, it may go full width, still just getting warmed up, haven't done bench training in a long time.)
DB rows
95's x 12 x 3
band pushdowns x 15 x 3
shrugs 315 x 20, 405 x 20
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