afternoon workout in the office today.

warmup: slow neg side raises, Cuban presses, shrugs, benched the empty bar

Bench Press (varying rests)

135 x 8
160 x 6
190 x 5
*wraps, sleeves on; rest between sets is 60-90 sec*
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
*rest goes up to 2 min*
190 x 13
190 x 11

Flat DB Press (hammergrip, medium rests, sleeves but no wraps)

90s x 10
100s x 7
100s x 6
90s x 7

Incline DB Press (shallow incline, short rests, sleeves only)

40s x 20
40s x 20
40s x 20
40s x 20

notes: a bit light, but I wanted to work the cobwebs out of my shoulder

Smith Machine JM Press (very short rests)

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

Dual Handle Free Cable Widegrip Pulldowns (very short rests)

12 plates x 15
12 plates x 15
12 plates x 15

Overall, I am reducing the volume this week, so that I can slowly peak for a 1RM test. If I am going to get back on track, I want to relaunch a routine, and want to benchmark my lifts so I can rejig the percentages. But in order to gear up for that, I need some mildly intense low volume sessions to warm up this week. So a number of low assistance short sessions hopefully to follow this week.

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