Warmups
Pushdowns: 2mx12x3
Rows: 2mx12x3
Woodchoppers: 2mx12x3
Pullaparts: 2mx12x3
Pulldowns: 2mx12x3
Main Move
Shirted bench (blast) Comp grip: warmups, 185(407)x1, 195(429)x1, 205(451)x1, 190(418)x1, 200(440)x1, 210(462)x1, 195x1, 205x1
Supplementary
Smith's Press behind neck: warmups, 75x3, 85x3, 95x3
Smith's JM press: warmups, 65x5, 75x5, 80x5
Notes
Playing with a shirt today. The grip was wide ring finger on the ring, and this is not my best position. Even jacked up as much as I could, I could touch with just the bar, but it offered support to the shoulders during the movement. The 210 was comfortable, I was going to go to 215 for the third wave, but I touched the rack on the 205 and it took forever to lockout, so I called it early. The other work was done in the smiths machine, because its safer on my joints than bothering with the stupid bars I have to use.
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