5/3/1 Bench Day
Band pull aparts, band dislocations, bar x20, 135x5
I’m a dick, I loaded 215 on the bar and 195 felt so light, I just wanted to bench 2 plates again, so I took it off and just loaded 225, and got 3 reps of it - my wife was spotting and put her hand on the bar for almost half of the last rep but she took it off when I grunted disapproval.
So- 225x3. I’m gonna add 5 lbs to my training max, do all the normal progression, and have 225 as my 95% 1+ lift the next cycle. Ego sucks.
Did incline, not flat this time, as my wife was doing her 5x10 on the only remaining flat bench and we were pressed for time.
155 4x10, 135 1x10
Superset 5 slow retardedly wide grip neutral pull-ups on every set - the power rack has bars for bands on either side, so if you can imagine spanning your hands the entire width of a power rack in the neutral position.
80 lbs 4x20 ea hand, 60 lbs 1x20
Some cable Crossovers, and done. The Kroc Rows gassed me so badly. Both children are over a sickness that swept through both of them in 3 days, thank god for that. Now to be a total germophobe for the next 72 hours as I wait to see if I’ll get the sickness or not.