Monday, September 17 - Main bench day
Bench press - paused
Rest pause singles - 345x6 - 15 sec. rest + set up between sets - the 6th was a grinder, no way 7 was happening so I shut it down. I will increase breaks by 15 sec. next week to prevent stalling too soon.
Plyo push ups
3x5 sets - 45 sec. rest
270x3x6 - 90 sec. rest
Close grip slingshot
380x3, 3 - another rep left in each set
345x6 - all out
Floor pause DB flys
45’s x15, 15, 10 - when I went to start the last set I realized that one of the collars was sliding off my adjustable dumbbells, messing around with that probably cost me a couple reps.
Chin ups - supinated - paused at the top
bw +55x5, 4, 3 - bodyweight drop set: 4 - I should probably change this to another variation or at least reduce the weight, chin ups for less than 5 reps per set just doesn’t seem right. I’m trying to stop the set before it gets too sloppy but there is no point in doing this for low reps.