10_30 Thurs Asym day Push/Pull/Mis RE day , PM Bench and DL day 2

Done at work gym
Z Health 25 min
all tested well

DB Bench
40 x 20
55 x 10/10 alt
65 x 8/8 alt
55 x 12 both, FAST

Cybex rows (CSR)
150 x10/10 alt
165 x 12

Lunges (to 3 I Phase angles in front)
BW x 6/6
BW x 15/15

DB hammer (rt lunge, int rot lower leg)
35 x 13/13
40 x 5/5
45 x 4/4// 35 x 4/4

PM sess
at garage gym
Z Health 15 min

tested
trap bar DL--tested awesome, did not test others

str bench comp grip--move worse
2 board bench with ring finger on ring--ok
mid finger bench with chains--awesome!

flat bench ring finger at ring
warmup done
115 w all chains (about 60 lbs total) x 5
135 w all chains x 3
135 w all chians x 4 mod fast
135 w all chains x 5
135 w all chains x 6
135 w all chains x5

alt with
Trap Bar DLs
warm up
225 x 6 pause at bottom
225 x 5, fast slt pause at bottom
225 x 5 fast
225 x 4, speed dropped quite a bit, done

also did some str bar bicep curls inbetween, felt like recovery
between bench and DL was taking longer than normal
str bar bic curls
45 x 9 fast
65 x 12 fast
65 x 10 fast
65 x 10 fast
done for speed, stopped when speed dropped
used eyes down pos when lifting bar (conc motion)

done