Warmups
Windmill Machine: 2minutes
Bench Movements
Competition grip Bench+dm+lp: warmups, 130(286)x2 @8, 140(308)x2 @9, 145(319)x2 @9.5
Medium grip foam press(pause 2count): warmups, 170(374)x3 @8, 180(396)x3 @9, 185(407)x3 @9, 190(418)x3 @9.5
Other movements
Closegrip elbow out foam press+lp: warmups, 110(242)x6 @7, 130x6 @9, 137.5(303)x6 @10
Stretching
Notes
Quite a cold morning, but I had my thermal top on which helped maintain a fair bit of heat. Both shoulders felt a bit rotten, but it was a fantastic day. Felt very strong on the foam press, I think that my medium grip (pinkie on ring basically) is around my strongest point, I could have gone slightly higher to hit a max, but I will take that. The next two weeks of the intensity phase are pretty full on, so I will be playing around with various recovery techniques to make sure all is fine.
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