Cube week 2, day 2 -- bench speed
I'm really tired and my right shoulder hurts, so no editorializing today. I'm sure you're crushed.
I was eager to get started, so like an idiot, I did no dynamic shoulder work. Idiot. I wore elbow sleeves and Spud velcro wrist support. Started with B-Ala/creatine mix.
Floor press, 5x5 @70% of comp bench 1RM: 175kg, felt pretty good
Incline DB, fat DBs, 3x15 @RPE=10: used the fat freespotter DBs with 65kg on each, and my last rep of each set was definitely a grind
Band pushdown x100: strong bands -- these were a bitch
Standing military, 3x10, RPE=9: worked to keep back from hyperextension. Weight doesn't matter.
Band fly, 3x15: average band under the bench and squeezed each rep hard at the top; felt these
Abs: 50 rollouts
Done. Arms and shoulders are just fried.
Later.
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