Gym was so busy today!  I waited for the bench, and once I was there, I camped out – no supersets, just get the bench done.

 

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 (1-2 min rest b/w sets)

140 x 5

155 x 3

175 x 10

notes:  so far, so good, let’s do some Joker sets!

Joker  (1-2 min b/w sets)

195 x 1

215 x 1

240 FAIL

notes:  The 215 felt not super clean, not a grind, but I felt like I lost the back arch… but I made a run for 240 anyways.  Didn’t make it, but it was a good try 🙂

 

Assistance

Overhead Press  (rest equalled time to change weights)

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

 

after that, had to rush back to work!  work was crazy, but I am glad I took the time for me 🙂

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