Bench- warm ups x5 for several sets then worked up to a max effort triple. Everyone else was doing shirt work. Brandon Presto did reverse bands in the rack working up to 3 heavy sets of 3 reps. We used purple bands on these for Presto. Dale also did reverse band work.
I did several warm ups with an old inzer shirt that protects my bad shoulder, then I put on my open back Rage X and went: 365x3, 385x3, 405x3, 425 x1 off 2 boards, and 425 x1 off 1 board. Then I did 455 reverse bands x1 rep. Considering that my shoulder is junk tonight went awesome.
Alternate Shoulder Press- 3x5
Laterals- 3x10
Close grip bench- 3x6
Abs- 50 Body curls
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