Le press.
Pushups
3x5
Scapular pushups
2x12
Push Press
50x3
70x3
80x3
90x3 - YouTube
100x2 - YouTube
Pin Inclines
50x3
70x3
80x3
90x3
100x3
Inclines
70x3
80x5
90x5
100x3 - YouTube
100x1
90x3,3,3
80x12
Pin benchpress
50x3
70x3
90x3
100x3
110x3
Benchpress
80x3
90x3
100x3
105x3
90x7
Deadstop Tricepextensions
37x12,4,4,4
Laterals with kettlebell handle…Much better than DB laterals.
7x12,4,4,4,4
Rear Delt Flies with kettlebell handle
7x12,12
5x12,12
Fatman rows with paralell grip
6,6,6,6,6
Fatman rows with pronated grip
10,3,3,3,3
Barbell Rows
60x6,6
70x6,6,6
60x12
One Arm Db Shrugs
40x6,6,6
That was a mess. Trying to go hard on bench after incline bench wasn’t a success. I think I’ll have one main movement the next time and do DBs for flat/inclie, depending on which one I chose for the main movement. Maybe this setup:
Pin presses, up to 3rm
Benchpress, up to 3 rm, reduce weight by 10% and do one max rep set, reduce that weight 10% and do a max set of inclines, and do 1 max rep set of close grip presses with the incline weight.
We’ll see, I have a tendency to want to do too much if I just go on autopilot, and performance suffers.