Had to switch up the order of the sessions a bit.

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

115 x 5 / o&b

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

135 x 3 / 130 x 5

150 x 3 / 130 x 5

170 x 10 / 130 x 5

 

Assistance

Overhead Press   (no rest for warm ups)

warm-up

60 x 5

75 x 5

90 x 3

115 x 1

 

main assist (60-90 sec rest)

135 x 3

135 x 3

135 x 3

135 x 3

135 x 2

notes:  ya, failed on the last one.  maybe I just have a stronger shoulder using a cambered bar (this was a straight bar), maybe my shoulders are beat up, maybe I need the elbow sleeves, hard to say.  it is just assistance, so I live to fight another day.

 

widegrip free cable pulldowns (60 sec rest)

140 x 10

180 x 10

200 x 10

220 x 10

240 x 10

 

then I went for a massage.  RMT said my rhomboids were hard as ROCKS!  this might have contributed to my fatigued shoulders.

 

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