Warmup + shoulder and upper back mob (stretches/massage)
(1) Bench press - narrow grip heavy singles @ 40X1
135#, 155#, 165#, 170#
Weighted pullups - heavy singles
35#, 50#, 60#, 70#
(2) Bench press - max reps narrow grip x 1 set @ 40X1
Weighted pullups - max reps x 1 set @ 40X1
Bench - 6 reps
PU - 5 reps
25 pushups AFAP - 0:16
(3) Mob - foam roll quad, 3 hip mobility
- Notes: Felt better today. I have never benched with a narrow grip, definitely put more emphasis on arms and shoulders. Did well keeping the shoulders in the socket and externally rotated. The slow negatives made things interesting. Didn't have a spot on the max rep so I went until it wasn't reasonable. The 70# pull felt pretty easy, and my 5RM is 50# so I was glad to get 5 reps with the added slow decent. Can't seem to crack 16 seconds on the 25 rep pushups. Interesting note on the mob: last time I did that glute massage it was horrible painful...today hardly anything. Probably because I haven't used my glutes/hams hardly at all recently. Love the capsule stretch.
- Nutrition: Re-stocked on groceries. Got some coconut milk for the first time and it's delicious. Kind of expensive for how much you get per can though. Got some fresh beef brisket that I am going to grill tonight with some veggies.
- Body: Upper middle back is a little sore, probably delayed from sunday. My hip flexor is feeling pretty good and like it is ready to begin easy rehab. That will start either tomorrow or thursday. Still heating multiple times per day and occasionally icing/massaging.
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