Felt pretty good going in to lift today, hit a PR for incline bench which was unexpected so I’m happy with it. Troy does this 5-3-1 thing and I’m trying that out on a few things and I like it so far so thanks Troy ❤

General shoulder and upper body stability/mobility Warmup

Superset DB row/Machine wide grip row
4×8@85
4×10 heavy

Incline bench TM 185 (tried troys method here)

5×125
5×140
5+x160(10 reps)

1×175
1×195
1×205(PR)

AMRAP@125(25)

Superset: Traps/pull-ups
4×10 5 sec hold at peak contraction
4×8 perfect pull-up form

Superset DB Bench/DB flyes
4×12@70
4×12@30

Rower:
10×200 sprint
1:00 rest between each 200
This fucked me p hard. Was very tired by the end of it. Held between 37-42 seconds for each 200. Probably averaged around 40-41.