Focused - Week 5 - Day 1
3 Ct Paused Bench:
5x315 - RPE 7.5
8x275 - Slippery bench made me lose my arch and I played it safe, otherwise I think I had another 10 in me
Seated Arnold Press:
3x10x60s - No back support made this very hard
A1 | Seated Cable Row - Semi-Supinated MAG Grip - 350 Method:
21, 16, 14 x 200 - 51 reps total (Increase weight next week)
A2 | Cable Overhead Triceps Extension - High Position - 350 Method:
23, 18, 13 x 100 - 54 reps total (Increase weight next week)
Cable Crossover Laterals - Shortened+Lengthened Positions:
10+5 x 30
12+8 x 30
10+8 x 30
DB Incline Curl + Waiter Curl:
20+10 x 20s + 55
15+7 x 20s + 55
Crossover Band Triceps Kickback:
21, 18, 13 x 2 minis - 3 different anchor heights, not shooting for 350 Method, just got there anyway
KB Rear Delt Fly + Band Rear Delt Fly (Short ROM at Lengthened Position):
2 x 20 + 10 x 25s + Mini
Good workout to start the wave here. Removed the 3 ct eccentric from the main bench variation and started with the top weight of the previous wave. Looks like my 5RM PR is 325 done like 6 years ago lol. So the goal for the wave is 335. The back down sets were PRs on this variation, but I’m sure I’ve very rarely gone to 10 reps for 3 ct pauses.
I may or may not add back support to the Arnold press. Going to near failure has me over extending and locking my QLs up without it. So it may be best to avoid that additional low back fatigue.
Laterals in the shortened position are done by stepping back behind center of the crossover station and pulling into a wide Y pattern. This gets the 90 degree line of pull basically at the top of the movement. Lengthened position is just stepping up to the center and getting the 90 degree line of pull at full adduction. Similarly, the rear delt flies hit the shortened and then lengthened positions that way. Bent over, the 90 degree line of pull is at the top, where the arm is maximally horizontally abducted. The band with the short ROM in the lengthened position was done starting at full horizontal adduction and barely making it past neutral. This killed the rear delts. Will consider the opposite order next time too.