9_17_18 Z Health, Kiteboarding and Bench ME

nothing tested well
a few TGUs
16 x 2/2
16 x 1/1
24 x 1,1,1,1

tired, low carb, low cal day

Thurs 9_18
Kiteboarding at Ramsey
Waroo 16M, wind died and was very up and down,
Had to pull the safety and walk back about 15 minutes--bugger
beautiful day--went from 1-4pm since worked 4-7pm again

Bench ME
No lifting partner

1 hot rox at 5:30pm
kineso tape on since 12:30pm

Z NWU bench style

Flat bench---GOAL 220 x 1
95 x 10/135 x 5/ 135 w chains x5
165 w chains x 1
190 x 2 RPE 7, slt pause at chest
205 x 1 RPE 8 touch and go
175 w chains x 1
220 x 1 last 3 inches to lock out was slooooooooow, but good form

alternated with
stand bi curls--str oly bar, very strict
95 x 5
95 x 5
95 x 7
95 x 4

Blue choked rev band bench
--middle finger at rings
225 x 5
30 sec rest 225 x 4--done