Warmups
Giant set: band pushdown, band row, band alternate ab, band st arm pulldown: gx12x3
Main move
Bench: warmups, 177.5(391)x3x4
Accessory
Closegrip: 165(363)x5
Closegrip+GuB:140(308)x5, 150(330)x5x2
Supplementary
Band Traction
Treadmill: 25mins light
Notes
Forgot my bag with my wraps, elbow sleeves and chalk, so today was a pain, literally. Hands ached during the movement (wraps support them), wrists and elbows ache now, and chalk just stops my hands moving on the bar like they did.
Weights on the bench were good, that's a RepxSet PR. Technique has come in, the third set was the best for this, good drive off the chest, strong lockout. Technique for closegrip is falling away, which is what should be happening.
As I go into next week, total volume gets almost halved, intensity goes up and exercise selection is one of two things, bench and 'speed' bench.
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