trained a young lifter earlier in the day, did a few sets of pulldowns. felt fine, but lately I've noticed a big difference as my low back has lost flexibility, which it should as I've learned, so now I rely mainly on my hips to be able to arch. This is cool, and I feel one of the reasons why I've been able to handle squatting and pulling 3 times a week, I'm stretching my body as I bench, whether people who want to codemn stretching wanna talk about it or not. Standing over head pressing is a stretch, one that I'm about to start to do more of I think before I front squat. Just a couple light sets. Once I get the front squat flexibility, I'll consider moving back into the back squat.
warm up
rollover into v sit, fire hydrants, back foot elevated hip stretch,knee on bench hip stretch, foam roller under low back bench.
Bench
275x7 - felt easy, felt like I would have been in the low teens if I wanted to keep going. last time I hit 363, I did this for 10, I was also this weight, so good signs.
235 + 45lbs chains 7,7,6,5,3
- had to do an extra set to get all my reps... not a huge deal, and the reps matter more to me was supposed to be 5 sets of 7.
Pulldowns
120x20x3
-going to try to add 2 more sets, after set 3 I was just cooked and wanted to go home, those benches weren't easy, the chains added up to 280 in my mind, they felt harder than straight weight I thought...
external rotations
3x8
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