Bench- warm ups and then Eccentric less bench: 72.5%x6x3. Move the bar as fast as possible.
Db alternate Shoulder press: 1 warm up x5, 3x5
Tricep Hell- 1 set. (Dave Tate video Tricep hell found on youtube.)
Laterals- 3x10
Abs- Straight Leg Sit Up weight on the head: 3x20
My shirt training- warm ups and then shirt on (Rage X 48) 345x3, 405x2 pins at 7, 455x1 pins at 7, 455x1 2boards, 475x1 2boards. 495 reverse bands (purple choked) 2x2.
Db alternate sp- 1 warm up x5, 85's x2x4-5, 70's x8
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