Switched up the order a bit today, did chest instead.  No optional assistance, just the main lift and the main assist (and some back work).

 

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 Pulldowns (1-2 min rest b/w sets)

130 x 3 / 100 x 5

150 x 3 / 110 x 5

165 x 10 / 120 x 5 (used sleeves)

 

Assistance

Overhead Press  (no rest for warm ups)

warm-up – superset with pulldowns

60 x 5 / 120 x 5

75 x 5 / 120 x 5

85 x 5 / 120 x 5

main assist – superset with pulldowns (90 sec rest)

115 x 5 / 120 x 10

115 x 5 / 120 x 10

115 x 5 / 120 x 10

115 x 5 / 120 x 10

115 x 5 / 120 x 10

 

fast-paced workout, got a lot done in a short time!

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