6.5.12
functional warm-up
7x8 bench@135, 3’ rest
3x10:
-lat pull-down
-db shoulder press
-db biceps curl
-side shoulder raise
-db bentover pull
cool down (shoulder mobility/rotator cuff)
stretch (upper)
notes:
-power outs in the warm up are finally feeling very fluid. my steps were always too choppy or forced to eel this way before, so i think i’m finally getting my driving mechanics down. my 1st 10m was already pretty solid just from strength/explosiveness, i can’t wait to see the damage i do out of the blocks once i’m even better at applying force
-all weights felt much lighter today. again, the lower reps probably helped
-went into the workout with some noticible chest doms, but went away after a set or two. still, by my last set, getting up the 8th rep actually required some considerable effort. i’ve also been improving my benching mechanics (narrower grip to minimize shoulder stress, more arch in back to use more chest, stabler base and core) so that I look like the kids on my team who put up massive benches. right now, 'm not sure its helping me, but i thin as I get used to it I’ll be able to put up heavier weights than I would’ve with my old mechanics