Speed Bench

Flat Speed Bench
bar x ??
add 70lbs of chain
bar x 20
95 x 3 x 9 sets, using 3 different grips
-went really fast, super easy. just wanted to give my shoulder a break and focus on my speed work.

Dead Pins
worked up to a 5RM...or so i thought. was only able to get 4 with 255, close on the last one, oh well.

-couldnt do pullups cause of my shoulder, its really annoying, decided to do banded work instead.

Face pulls w/ monster mini
20 x 4 sets

Tricep Pushdowns w/ green band
20 x 3 sets