Bench Day!  I was way too tired in the morning, so I slipped out of work around lunch, determined to have a full-sized workout, not a lunch rush workout.  Was curious if my boss would notice.  Oh well, better to beg for forgiveness than to ask for permission.

A coworker accompanied me, he wanted to do bench press too.

Week 2 Bench Day
(traded sets back and forth with my friend, so rest time for me equalled doing the back half of my superset, then spotting his set, my coworker just did whatever weight I was doing)


95 x 5 & 15 lb DB taken through rotator cuff ROM 15 times
135 x 5 & rotator
150 x 3 & rotator


175 x 5 & 5 pullups
200 x 5 & 5 pullups
225 x 2 and a half…
225 x 3

notes:  astute followers of 5/3/1 will have realized my mistake… it was supposed to be 3 rep sets of the working weights!  I realized it after I did 200.  I was chatting it up with my friend, and lost my focus.  Woops!

I went to do the final set, and started to struggle locking it out on my right side (the sore elbow side) on the 3rd rep, so my coworker jumped in way too fast and helped me bring it up, and I immediately started to curse and swear.  My friend shrugged and walked away, so I took a minute to rest and recover, got back under it without him spotting, and did the 3 reps on my own.

Maybe my shoulders were tired too, I don’t know.  Oh well.  I got it done, even with the extra work on the previous sets.  My friend wrapped up his workout and left, leaving me to do my assistance work.

Assistance (45 sec rest b/w sets, 4 sec negatives on all reps)

flat DB press
60s x 8
60s x 8
60s x 8
60s x 8

decline DB press
60s x 8
60s x 8
60s x 8

First time grabbing some DBs for declines.  A little awkward getting in and out of position!  Shoulder def getting tired, so I decided to cut it short a set and do some extra iso

pec deck
90 x 8
120 x 8
150 x 8
180 x 8
210 x 6

one arm pushdowns rope attachment
60 x 8/8
60 x 8/8
60 x 8/8
60 x 8/8 DROP 45 x 5/5 DROP 30 x 10/10

And now my left elbow started tweaking on this one!  Curse my damn elbows!  I got through them though.  All the way down until I could flex my tricep, then nice and slow all the way up until my forearm was against my bicep.

Then back to work!  Nope, boss didn’t notice   Kind of a sucky bench day, hope squat day goes better!