AM Bodyweight: 206
- Z-Press 3 x 3 x 175
- Seated DB Press 3 x 8, 8, 7 x 85s
- Lat Pulldowns 5 x 10 x 140
- Rear Delt Flys 3 x 15 x 20s
- Close Grip Bench (w/ mini-bands) 3 x 3 x 225
The Z-Presses were a first for me. Holy hell, those are hard. I’m a good 40-50 lbs weaker on these than a standing press. But that’s good, when I get stronger on “underloaded” movements, it usually carries over better to the competition lift. I did all the shoulder work first, then the lat/back work in order to give my triceps a rest before I hit them hard with the banded close grips. Glad I did because I barely made 3 reps on each set. Those bands get hard quick!
Video here: https://www.youtube.com/watch?v=8J2ZIk0Xqk8&t=333s
