In the gym by 7 AM.  I just had the RMT work on my elbows last night, so I didn’t know how they were going to feel.  so I used elbow sleeves today after the warm-up.

Bench Press

warm-up – Superset Bench and Rotator Cuff Work (no rest between supersets)

70 x 5 / over & backs w/ resistance band x 8

90 x 5 / o&b

110 x 5 / o&b

main – Superset Bench and Widegrip Free Cable Pulldowns (elbow sleeves for bench, 1-2 min rest b/w sets)

125 x 3 / 115 x 5

145 x 3 / 115 x 5

160 x 10 / 115 x 5

notes:  AMRAP set felt good, so time for Joker sets.

Joker sets – Superset Bench and Pulldowns (1-2 min rest, elbow sleeves for bench)

180 x 3 / 115 x 5

200 x 3 / 115 x 5

notes:  the 200 set was grindy, so I called it there and moved on to assistance.

Assistance

Superset Overhead Press and Widegrip Free Cable Pulldowns (no rest for warm ups)

warm-up

55 x 5 / 115 x 5

70 x 5 / 115 x 5

85 x 5 / 115 x 5

main assist (90 sec rest, elbow sleeves for press)

110 x 5 / 115 x 5

110 x 5 / 115 x 5

110 x 5 / 115 x 5

110 x 5 / 115 x 5

110 x 5 / 115 x 5

 

notes:  due to gym limitations, I had to use a cambered bar and clean it from the floor at the start of each set.  There is also only a few spots in the gym to press it with full ceiling clearance, haha.

After this, I was running out of time, and had to shower and go to work.  No time for direct arm work today, sorry!

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