1) prep: 2 sets
shoulder opener
sa kb rows
kb arm bars
cable crossover
2) close grip bench 5x5 @ 135#
90s rest between
3) close grip bench 3 sets @ 95# flow (10-15 reps each)
4) rower accelerations - slow build to max wattage
4 sets no foot straps
1 set foot straps
*topped out at 329W
5) dips - 3x15 IT
- Notes: First time barbell benching in forever, so just wanted to feel it out and accrue some reps. Still always tentative on this and close grip tends to work better for me. Sandbag bench is still my preferred method, but since I don't have the heavy bags filled this is what we've got at the moment. Felt clunky, awkward.
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