Started a bit late.

 

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)

145 x 5 / 14 machine plates per side x 5

165 x 3 / 5

185 x 10 / 5 (sleeves worn for bench)

 

Joker Sets (2 min rest)

205 x 1

225 x 1

 

notes:  Shoulder was starting to mess up my form (and we were out of plates), so I called it there.

 

Assistance

Overhead Press   (no rest for warm ups)

warm-up

70 x 5

90 x 3

110 x 1

 

main assist (60-90 sec rest)

140 x 3

140 x 3

140 x 2

notes:  Lost my balance on the third set.  Since we had started late, had done some extra bench sets, we were now out of time!  oh well.

Advertisements