Bench — 130#,135,140,145,150 for 3,3,3,2,2
Band-assisted Pull-up — 3x3
Clean High Pull — 105# for 6x3
LegExt — [email protected]
# for 3x12
Face Pull — 40# for 3x10
Tri kickbacks — [email protected]
# for 3x12
Farmers Walk — 155# with trap bar, up and down the half-hall
Was going for 5x3 on the bench. First couple sets I did paused Spoto-style; probly at the third step I stopped being able to pause it, but still had good ROM, touching the shirt. At 145# I "failed" on the 3rd rep; but I failed by not descending fully, realizing in med-rep that if I brought it all the way down, I wouldn't be able to lift it back up. Not the kind of "fail" where you're stuck and need help. Almost failed on the last rep, #2 at 150#. Really struggled to push it up, esp on the left side.
Reducing the weight was a great idea. I had much better ROM thru all of these lifts; they were legal, which I don't think could have been said about a couple of my bench workouts earlier this month. Think I'll stick with this weight for a bit; either until I can do 3s across, or try 5-4-3-2-1 or something.
On my second set of Face Pulls, I suddenly realized that the exercise I really
wanted to be doing was Bench Rows. How did I forget about those?? Jotting it down in my template, so I don't forget.
The half-hall is that I use for the Farmers Walk with the trap bar is very short. I'm not sure I'm getting 150 ft when I do my turn-&-a-half around it. I might need to go back to my straps, to get some distance. The trap bar is so damn stable
No working out the next few days. Off to a lake resort town in the western part of the state for a long weekend. Boating & pizza & drinking & whatnot.