Foam roll upper and lower
Dynamic warmup
DE Bench w/3 grips 295 w/dbl micro band 3x3, 295 w/dbl micro and mini 3x3, 295 w/dbl 2 mini 3x3
Rack lockout w/legs up 225/315/365/405x5 slow tempo
Bent over barbell rows 230 4x10 medium tempo
Face pulls 50 3x15
Curls w/gaspari bar w/40 lbs of crazy bells 3x10 medium tempo

What a dunce. I actually misloaded my own bar. I had a 5 on one side and a 10 on the other. The good thing is the 10 was on the left side where I had the locking difficulty on my recent attempt at 600 raw. Besides that, the work was tough. The two sets of doubled mini bands were brutal. Being that my reps have been more deliberate I may have even hit a RPE of 9 on one of the sets. Most of the sets were probably 7's. But that 9 is why I like working with the heavier weight on DE sometimes, it forces you to work. You can't just take the sets for granted.

Did my supplemental with my legs up and used a slower tempo on the rack lockouts. Just learning how to grind which is definitely my weakness. Used medium to slow tempo on the rest of my assistance also. Probably sound like a broken record, just making lighter weight feel heavy. The crazy bell curls were just for fun.

Boston Area Bench Clinics linked per permission of Elitefts.com
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I flowered myself (that's an inside joke by the way),
Vincent Dizenzo