Cycle 2 Week 3 Bench Press

Warmup (1-2 min rest, including time for rotator cuff work)

105 x 5 / 15 lb DB taken through rotator cuff ROM 15 times per arm
130 x 5 / roto work
155 x 3 / roto work

Main  (2-3 min rest, including time for back stretches)

195 x 5 / stretch
220 x 3 / stretch
245 x 3 / stretch

notes:  shoulder felt fine, decided to add in some First Set Last work before the BBB sets

First Set Last Sets (about 60 sec rest after stretches)

195 x 8 / back stretch
195 x 8 / stretch
195 x 8 / stretch

notes:  my back was sore, so I kept the stretches going to force blood into the area.  gotta stay balanced!

Boring But Big Sets (about 30 sec after stretches)

130 x 10 / stretch
130 x 10 / stretch
130 x 10 / stretch
130 x 10 / stretch
130 x 10 / stretch

notes:  I kept dropping the rest periods down as the weight dropped.  Felt good!  By this time it had been about 50 min, so I called it a day and came home.

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