Still feel a bit off this week. Back is a little sore, so I am still cutting the extra back work out, and saving up for Deadlift day. I also feel like I have tender muscles right under the bottom of my ribs. So I went for a light bench day today just to stay active.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (2 min rests)

bar x many
135 x 8
160 x 6
190 x 5
*wraps, sleeves*
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
190 x 13
190 x 10

notes: I definitely felt off. Maybe it was too soon to bench again.

Flat DB Press (sleeves, no wraps, 2 min rests, hammergrip)

90s x 9
90s x 8
95s x 5
95s x 4

notes: I also wasn’t sipping on intra carbs, so my energy was fading a bit lol

Incline DB Press (45 degree incline, sleeves, no wraps, 2 min rests)

50s x 12
60s x 10
70s x 8

Smith Machine Seated OHP (no wraps, no sleeves, 2 min rests)

bar x 10
90+bar x 2
140+bar x 2
160+bar x 2

JM Press (smith machine, 60 sec rests)

bar x 15
50+bar x 15
50+bar x 15
50+bar x 15
50+bar x 15

Advertisements