60 x 10 x 3, 30 sec rests
Bench - 5’s - touch and go (read, NO BOUNCE)
Bar x 10 x 2
135 x 10
185 x 5
225 x 3
245 x 1, paused
275 x 1, paused
265 x 4
LT: 260 x 5
JUST MISSED THE 5th. This was 100% a form issue today. This was the first workout I have ever had where my attire contributed to me missing a rep. I couldn’t find my normal Georgia Southern shirt, which grips the bench very well, so I wore an under
armorish type shirt and I kept sliding up the bench. Oh well, I will get it next time.
I made adjustments to my accessories. I upped my first set to 12-15 reps, instead of shooting for 8-10. And I am now rest pausing, but not in the traditional DC sense where you take everything to failure and add statics. I am only gauging progress by my first set, so anything goes on that set…if I want to hit failure to try to beat last time, I will. The next sets are short of failure…just trying to add more work in.
I also changed my exercise order. All of this is to compensate for my shoulder pain as of late. Trying to balance push/pull.
Hammer Horizontal Chest Press
2 plates + 30 per side x 12 + 3 + 3
So today I hit 12 reps…I will aim for 15 next time.
Curl Grip Pulldowns
210 x 15 + 5 + 3
Hammer Shoulder Press
1 plate + 25 per side x 15 + 6 + 4
Chest Supported Rows
2 plates + 30 x 15 + 4 + 3
110 x 15 + 6 + 4
Using the premade bar on these…it’s a perfect bar. But 110 is the highest in the gym, so now I have to start putting weight on the shitty ez-bar they have at my gym. Oh well.
Pretty good workout. I was pissed about the bench, but it was the first time in 3 months, where I started at 225 x 5, that I actually missed my reps. A big time positive is the fact that my left shoulder had zero discomfort. That is a great start.