I got bored and decided to do a “fun” session today. It won’t translate to any of the strongman events, but keeps me active and keeps the blood flowing and makes me happy. So… bench! lol

warmup: slow neg side raises, Cuban presses, one arm shrugs, static pec stretches

Flat DB Press (elbow sleeves, 2 min rests)

40s x 25
50s x 21
60s x 21
70s x 15
80s x 12
90s x 8
100s x 5
90s x 7
80s x 8
70s x 11
60s x 17
50s x 23

notes: run the rack until your chest pops. crossing my fingers for some chest DOMS tomorrow. Those are my favorite!

Also, I never used to think of 2 min rests as too short, but since doing strongman, 2 min now feels too short, lol. I am getting so lazy.

Seated Smith Machine OHP (2 min rests)

bar + 50 x 8
+70 x 8
+90 x 7

notes: oh man… my shoulders were more tired than I thought! Running the rack wore me out, I could not do ohp for chit today, so I scrapped it and moved on.

Superset: Cable Side Raises & Hammer Curls & DB Shrugs

15 x 12 / 40s x 12 / 100s x 12
15 x 12 / 40s x 12 / 100s x 12

coodlown: glute bridges, static hip stretches, band pullaparts