shoulder stretch w/ band, roller
Warm up sets
Working sets:
140 x 5
165 x 5
185 x 5
Assistance work:
At the suggestion of one of my oldest/best friends who recently bought Wendler’s latest ‘Beyond 5/3/1′ book, I’m doing the ‘First Set Last’ variation for assistance. Essentially = get through calculated reps, then take it back to your first working set and go till failure.
FSL – Push Press:
140 x 16 x 1
Wide grip underhand pull-ups
Tricep pushdown (red band)
Note on the band push downs – 1 band is getting to be too little resistance, and 2 bands is still a little too much, so to compromise, I used a band for each arm and leaned forward to take some of the stretch before starting each rep. This ensures I have to pull the band apart farther therefore causing a higher resistance for the pushdown. Definitely felt a difference with it.