Bench Press

warm-up – Superset Bench and Rotator Cuff Work (no rest between supersets)

75 x 5 / over & backs w/ resistance band x 8

95 x 5 / o&b

110 x 5 / o&b

main – Superset Bench and Widegrip Free Cable Pulldowns (1-2 min rest b/w sets)

120 x 5 / 115 x 5

140 x 5 / 115 x 5

155 x 10 / 115 x 5

notes:  cable station was busy  had to share a lot.

 

Assistance

Overhead Press  (no rest for warm ups)

warm-up

60 x 5

75 x 5

85 x 5

main assist (90 sec rest)

115 x 5

115 x 5

115 x 5

115 x 5

115 x 5

 

Optional Assistance:  Arms

Used a rest-pause system:  you have 5 sets to hit the desired total number of reps, with 30 second breaks.

Closegrip Bench Press (30 rep goal)

185 x 3…

This was too heavy!  I realized my push was fried, so I dropped the weight a lot.

135 x 14

REST

x 8

REST

x 8

notes:  Too light.

Rope Pushdowns (35 rep goal)

52.5 x 14

REST

x 12

REST

x 9

 

Dumbbell Curls (35 rep goal)

25 x 22

REST

x 13

 

Cable Curls (with v-bar attach, 35 rep goal)

47.5 x 10

REST

x 12

REST

x 10

REST

x 3

 

notes:  I was being too conservative with the weights for this arm workout, I might have been wondering how the rest-pause would hit me, but I did fine.  Will go do it again in a few days and up the weights.  Had a good pump though.

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