Went to the trainers after work for some Bench Press!

 

Bench Press and Assistance

Superset Bench Press and Over&Backs or Widegrip Pulldowns  (45-60s rest)

75 x 5 / O&B x 8

90 x 5 / OB 8

110 x 5 / OB 8

120 x 5 / widegrip pulldowns 140 x 5

140 x 5 / 150 x 5

155 x 10 / 160 x 5

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notes:  Going good!  Keep practicing that form.  A PR was not numerically possible with this weight and this rep range, so it was just a week to build confidence and form.

Decline DB Press (flex 2 seconds at the top, 45 sec rest)

65s x 8

65s x 8

65s x 8

65s x 8

 

Smith Machine Incline Press (slight incline, constant tension reps, 45 sec rest)

2 plates x 6

2 plates and 2 quarter plates x 6

2 plates and 2 quarter plates x 6

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notes:  Running low on time so we had to start trimming.

Superset DB RD Flys and Face Pulls (back and forth no rest one exercise to the other, hold squeeze for 2 seconds on Face Pulls)

15s x 20 / 60 x 12

15s x 20 / 60 x 12

15s x 20 / 60 x 12

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And we were out of time so I went off for a therapeutic massage!  And that’s another day done 🙂