Speed Bench

Warm up
mini band pull aparts
db flys
mini band overhead swings

Flat bench (speed work)
bar x ????
add doubled up light bands
bar x 15
135 x 5
165 x 3 x 9 sets (3 different grips)

- this was hard....and slow. i clearly havent recovered from last friday's session. i plan on backing off on next max effort upper body day

Dead stops off pins
185x5
235 x 5 x 3 sets , was planning to go 245 but i figured i was too burnt out to do that. next week i will go 255 to finish off the dead stop cycle

Pull-up fun w/ 10lb chain hanging from neck
25 reps
- these sucked! even that small amount of weight made the difference.

-had to call it here. busy with lots of school. i will be teaching in a month in an elementary school....hope i can balance training and the workload.