Lightened method pin presses, the pins were just above where the bar would touch my chest:
275 x 10
315 x 10
365 x 8
405 x 5
455 x 3
While unloading the bar we determined that the bands helped about 185 at the bottom and 90 at the top ( maybe less, it was hard to estimate the top).
Board presses:
Probably 5 sets working up to 345x3 with 6 boards ( which is probably about the same as 3 boards for everybody else ). I think if I hadn't done the reverse bands first, I could press 335 no boards. I noticed that my first rep is always the hardest. Stump said that it's because I'm letting the bar get out in front of my elbows. Ie the bar is coming down low, but my elbows aren't under it, they're closer to my head. Only on the first rep though. Very good information.
Standing tricep cable extensions:
5 sets working up to 100 pounds ( only one pulley no mechanical advantage unlike when I do these over at golds ).
Face pulls:
5 sets didn't keep track of the weight
Grip roller, this is the one I'm starting to love the pain of. LOL It makes my forearms feel like they're on fire.
Good luck to everybody going to WABDL worlds next weekend.
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