LP Day 17

1.  Paused Bench Press

275 lbs x 1 reps @ 8.5

275 lbs x 1 reps @ 8.5

290 lbs x 1 reps @ 9

240 lbs x 5 reps @ 8

240 lbs x 5 reps @ 8

240 lbs x 5 reps @ 8.5

240 lbs x 5 reps @ 8.5

240 lbs x 5 reps @ 9

2. Pendlay Row

215 lbs x 5 reps @ 7.5

215 lbs x 5 reps @ 8

215 lbs x 5 reps @ 8    

3a. Face Pull

70x3x20

3b. Extension

3x10

4.  Ab Wheel
3; 3

Notes

Starting off slow but ended up strong.  Bench setup is taking a ton of work.  I've never held the bar low enough in my hand. Once I lowered it in my hand, I realized I had to squeeze the bar a lot tighter.  Ooooooohhhh.  It was a light bulb moment because of course I've heard about gripping the bar tight and all that, but this was the first I truly understood why (other than "engaging" muscles or whatever).  So I worked on that, and also on maintaining a hard arch throughout each rep.  My back was cramping, but it is starting to feel strong.  

Crushing the pendlays.  This could be my favorite exercise haha.