Bench Day

Gym Temp: 40°
Music: The Autumn League, Concept of Irony

Warm up w/ 10 minute walk wearing Donnie Thompson's Bowtie, Band Pull-aparts, Kettlebell Halos, Indian Club Swings and Face Pulls.

Medium/Close Grip 3 Board Bench (index fingers on edge of middle smooth part)
45 + 60 lbs. chains x 6
95 + 60 lbs. chains x 6
135 + 60 lbs. chains x 6
165 + 60 lbs. chains x 6
185 + 60 lbs. chains x 6
205 + 60 lbs. chains x 6
225 + 60 lbs. chains x 6 - I think this is the most weight locked out since getting a new shoulder, some pain but not as bad as the last couple weeks.

Country Crush Seated Rows
160 x 12
180 x 12, 12, 11 rest 15 sec then 3, rest 15 sec then 2.

Bandbell bench
180 x 6, 7, 6

Pendlay Rows
135 x 8
185 x 6
205 x 6, 6 rest 15 sec then 2, rest 15 sec then 1 - lower back a bit sore.

Rolling Tribar Extensions
60 x 15, 15

Incline Dumbbell Curls
20 x 15
30 x 10, 8