took raptor's advice for the most part.
WEIGHT: 175
SORENESS: none but legs still felt a little dead
ACHES/INJURIES: left shoulder, low back a little throughout the day
MENTAL STATE: okay
- warm up
extended stretching, primarily for hips but also a bunch of gentle hanging from the pull up bar with my feet on the ground, moving my shoulders around and easing in and out. turns out i can make my shoulder more limber and less painful by warming it up a lot and stretching. WHO KNEW?!??!
- leg lowers x 10,10
- SL glute thrust x 20,20
- SL hip flexor lift @3s pause x 20,20
- SL RDL bw x 10,10
- bench 225 x 5,5,4
FUCK FUCK FUCK FUCK i was sooooo close on the last rep. second set was really good, thought i had it in the bag. still a PR.
- bunch of rows, mostly inverted with feet elevated
- hands-to-elbows plank x 10,10
- bent elbow band rotation sequence x 10/e
- shoot around x 10-15 mins
active recovery, i guess. so extremely blown about not hitting 225 x 5,5,5. laughed out loud after i racked the bar on the third set. the spotter was dumb, i'd failed plain and simple but he made me work for it to re-rack and was like "i barely touched it" afterward. he was trying to be nice but it's like, dude, that's not how you spot. i was all ready to take a break from benching, just stick to closed-chain BW stuff for a while. now i gotta try again. still not bad for not having benched in more than a week.
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