Treadmill walk 5min + Agile 8 Tennis ball rolling wasn’t as bad as in previous sessions.
Press: 5×40, 3×50, 2×60 + 1×70, 3×80, 1×90
Wasn’t paying attention until I dropped the weight, but for some odd reason, I only thought to do 1 rep for the first set. Brain fart for focusing too much.
Boring But Big 50%
Bench Press: 10xBar + 5x10x80
Right upper shoulder / traps were burning after the first 2 sets. One thing I noticed is that I was tucking my right elbow while my left elbow would flare out. I somewhat alleviated the problem by flaring my right elbow out a bit more. What this introduced though, is stress on my anterior delts. I think retracting the shoulder blades would alleviate this problem. Only issue I have with this (as I was already doing this beforehand), is that when pressing back up, my shoulder blades eventually protract. I think I need to fix this by not pressing all the way up to lockout.
Lat Pulldown: 5x10x35
Pretty easy. Noticed that it’s easy to jerk the bar to my chest. Controlled contraction is important to avoid “cheating” on the lift.
Curls: 3x10x30 + Tricep pushdown: 3x10x30 + Face pull: 2x10x30
Pretty easy now. I’ve gotten used to the extra assistance work.
Treadmill walk 1 mile @ 3.0 speed