Bench Tuesday

100lb (total) DB shrugs x30 
Band assist pull ups x10 
●●●●●●●●●●
Bar x10 4 to 1 / 35lb rows high & wide x5
65lb x3 4 to 1 / 35lb rows (tight) x6
85lb x3 (wide) / 35lb rows x6
105lb  (wide) x3 / 35lb rows x6
105lb  (mid) x2 / 35lb rows x6
105lb x2 /Band assist p.u. x5 ; 5x
●●●●●●●●●●
Swiss Bar work
Narrow Grip:
55lb clean x1 / Press x10 / Band assist chin up x5
Mid Grip:
55lb clean x1 / Press x8 / band assist c.u. x5
Wide Grip:
55lb clean x1 / Press x6 / band assist c.u. x5
Narrow Grip:
55lb clean & press x10
●●●●●●●●●●
Bench:
105lb s.s. x3 / 15 sec p.u. hold
85lb s.s. x3 / 20 sec.
65lb  s.s x3 / 20 sec.
65lb s.s  x23 (was trying for 30)
●●●●●●●●●●
3 Part plate press/o.h. tricep Ext / pullover:
25lb x10
35lb x8
45lb FAIL 
●●●●●●●●●●
5lb finishers:
Seated T raise/curl x12
Seated shrug/front raise x12
Seated shrug/tricep Ext x12
●●●●●●●●●●
Sitting on stability ball, squeeze a medium ball for 3 sec with one leg raised. Alternate legs. x20
●●●●●●●●●●
Certainly not a powerhouse showing by any means, but it was a showing. Felt weak tonight and drained, but still glad that I went and did what I could. The holiday has messed with the schedule so tomorrow is squat day. That means no time to think about what went wrong today. There's only time to eat a hood dinner and then rest for an early (for me) training session.