Monday, July 16 - Main bench day
Bench press - all reps paused
320x5, 5 - maybe could have done 2 more on the first set, one more on the 2nd. Ass stayed on the bench too.
295x3x3, wasn’t terribly challenging, 2-3 reps in the tank on all sets but I’m leaving myself room to progress. I thought 285 would be a good weight to start with, I did a double and stopped there because it seemed a bit too easy. The idea behind this is to teach me to maintain tension at the bottom of the lift, I have a habit of getting a bit loose when I pause and this should help with that.
Close grip slingshot
Wasn’t sure where to start, the plan was 2 sets of 5. Started with 315x2, too easy, then 345x2, seemed easy too. I did 365x4, stopped a rep short of the target because it would have been an all-out grind, the 4th rep was already a bit slow. Then dropped it down to 345 and did 5 good reps, could have done 6. Should have just gone with 345 after all, next week it will be 350.
Floor paused dumbbell flys
35’s x15, 13, 12 - intended to use 45’s but 35 (my last warmup set) felt heavy enough so I just went with it. These are harder than I expected.
Chin ups - supinated - paused at the top
bw+25x7,7,7 - I think I cheated on the very last rep. The point of pausing is to increase intensity without increasing weight and also to keep me from cheating, I tend to get sloppy with heavy chin ups. These were harder than expected, I was planning to do 8’s, I will use the same weight next week and go for more reps.