Push-ups, band push down, band pull apart * 15 * 2
Press
Bar * 10
45 * 5
55 * 4
65 * 1
67.5 * 1
72.5 * 13
Bench (warm up for board press)
Bar * 10
60 * 10
80 * 5
Felt heavy at this point of time so decided to do tricep hell with 80kg instead of planned 100kg.
Tricep hell (80kg)
1 board, 2 board, 3 board * 5/5/5. Can pause and explode up. Felt light so went for another set.
1,2,3,2,1 * 5/5/5/5/3 + 2
Much stronger than before. Used to fail with 60kg on the way down.
Band push down (med)
100 reps
One arm DB row
45 * 10 * 3
Face pulls
11.5 * 15 * 3
Pinwheels
20 * 12 * 3
Gorilla pullups
15
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