Cube Method W1 Explosive Bench http://youtu.be/z5wgTY1_k8E
Prewo 4 Joint Help, Joint Force spray, 9g CitMal, 1.5x Enhanced, 10g MBCAA
1 Formutech BCAA sampler
Foam roll, banded internal/external rotations, push-ups, banded pull downs, shoulder rotations with PVC, bench 135/155/165
Bench Press (Shoulder saver=2 board)
Flat DB Press
Chest Supported Row w/doubled mini
Rolling Tricep Ext/Seated DB Cleans 30x15x3/20x12x4
Length-1 South Park episode
Gotta get a sweat on, have to weigh in at work tomorrow. Ezekial Bread pre/post workout and that's it for carbs the rest of the day.
I know I should be doing full ROM on bench for DE days but seeing as my shoulder is not fully 100% I hit up the EFS Shoulder Saver today and will floor press next week. Brandon Lilly states in his book he rotates 2-board, floor press, bench press; regardless of which effort day it is. I'll be following that this cycle to see what it does for my bench press. I'll hit ME/DE/RE once each with those variations the next 9 weeks. My grip has been brought inside the rings because of my meets 3rd attempt failure and in effort to activate more back vice shoulders.
I worked my body into hitting the perfect angle with that row machine and the band just makes the squeeze even harder.
Triceps are on fire from the rolling extensions. Traps and delts were hit hard from the seated DB cleans.
Push/pull meet at my gym June 30th I'll attend to see where my numbers are. Ill make it a full power for myself and squat as well. Hopefully Ill find a sanctioned meet at the end of the summer.