Friday
Up early. Killer day at the gym @ Powerhouse
Close Grip Bench Press
Warm ups etc to 180kg/396lbs x 1 super fast with the slingshot. Then 210kg/462lbs x 2 x 1 reps with Ken spotting. Moved well so 220kg/484lbs x 1 rep with slingshot
s/s
Iso Lever Mid-Row
45kg/99lbs a side x 8 reps, 90kg/198lbs x 6 reps, 140kg/308lbs
Holle Gripper
Warmed up to 5/5 on the David Horne Vulcan then had a go with the Holle Gripper (No3) to a half closed. Feels like an IM 3.5 to me.
Facepulls
to the gyms heavy blue band x 8 reps