warm-up
tons of shoulder traction and band movements
Blast Strap Pushups - 2x15
dumbell rotators
CG BP - bar x20, 135x10, 225x3, 275x3, 315x3, 365x1
455x miss <--- 4 Board - Forgot my shirt like a dumbass. Added brand new 52 Rage X grid with 50 arms that was way too small. Phil had to pull my hands out to grab the bar and I was handcuffed. Popped off my shoulders to touch the 4.
455x miss <--- 4 Board - Added Greg's double Phenom which I was able to put my arms straight out to the sides with.
455x3 <--- 4 Board - Triple Phenom that is too small for Greg.
495x3 <--- 3 Board - joke
545x miss <--- 2 Board -1 Brought bar down and a seam started to blow loudly. It shifted the load to my right sholder and I didn't want to risk any injury so I asked the spotters to take it. After inspection, the blow wasn't very significant but I'm not taking any chances.
Felt beat up after the stellar workout Sunday so I'm just rolling with it.
CG BP <--- 2 Board - 315x6, 345x6, 345x6, 335x5, 335x6
Dumbell Rows - 145x8x3
About 200 reps for shoulders with mini bands, mainly rear delts
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