I was determined to have a good session to make up for yesterday. Class got let out early, it was Friday, I was inspired, so I thought… massive bench session!

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

Bench Press (2 min rests, no wraps or sleeves)

bar x lots
95 x 5
115 x 3
135 x 2
185 x 1
200 x 5
200 x 5
200 x 5
200 x 8 @RPE8.5

notes: I had the wrist wraps and sleeves with me, I just decided to go without them.

Slingshot Bench Press (2 min rests)

200 x 10
200 x 10
200 x 10
200 x 10
200 x 10
200 x 10

notes: volume! by the time I was done, I was feeling it. my chest was pumped and my arms were sore as hell.

2 hand DB Rows (facedown on incline bench, elbows high, 2 min rests)

40s x 15
40s x 15
40s x 15
40s x 15

Superset: DB Strict Side Raises & Smith Machine JM Presses & DB Hammer Curls (2 min rests)

20s x 12 / 50+bar x 12 / 30s x 12
20s x 12 / 50+bar x 12 / 30s x 12
20s x 12 / 50+bar x 12 / 30s x 12

My arms now felt like they were falling off. Best bench session I have had in a long time! I need to throw more volume in my upper body days, I think.

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