W/ 4board and J$
Warmups (lots of 'em, waiting for everyone to show up)
Benchpress-3 grips: work up to 185 x3 x9 sets
Rack lockouts: 12 pin w/ medium grip 315 x5, 365 x3 then 13 pin w/ wide grip 405 x1, 455 x1, 495 x1
DB flat benchpress: 2x 21, 16/ 90
Lat pulldowns w/ H-bar: 5x10/ 145, 155, 165, 175, 185
Hammer curls: 3x10/ 45, 50, 55
Triceps creepers: 45 reps ea. arm w/ 3 mini bands
A good fast strong day,
Ed T.
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