k today was lame
AF
paused bench
115lbs x 2 sets of 3 (warm up)
122lbs x 6
126lbs x 2 sets of 4
132lbs x 1
135lbs x 1
board press
142lbs x 4
145lbs x 2 sets of 3
135lbs x 8
So yes… my bar path was off for like 3 reps so I got upset. Also 135 was slow and I realized I was benching 135lbs paused for singles like a year and a half ago so I’ve gained zero pounds on my paused bench …
I think I used to bench more frequently
seated DB shoulder press SS straight arm DB lateral raise
40lbs.7.5lbs
x 8/ x 15
35lbs/7.5lbs
x 6/ x 15
x 8/ x 15
giant set
straight arm DB lateral raise SS pinkies up DB lateral raise SS 10&2 raises SS front raises
5lbs
x 15/ x 15/ x 15/ x 15arm
10lbs
x 10/ x 10/ x 10/ x 10arm
x 15/ x 15/ x 15/ x 15*arm
straight arm DB lateral raise w/pause at top SS pinkies up DB lateral raise SS seated DB lateral raies
5lbs/5lbs/5lbs
x 10/ x 10/ x 10
x 10/ x 10/ x 10
x 10/ x 10/ x 10
nroest
oh ya then I realized a giant pimple grew between benching and shoulder work so I got freaked out because it literally looked like someone punched me in the jaw like wtfF. Give a girl some notice…
cable rear delt fly SS facepulls SS bent over rear delt DB fly palms facing inwards
5lbs/25lbs/5lbs
x 15arm/ x 15/ x 15
x 15arm/ x 15/ x 15
x 15*arm/ x 15/ x 15
one arm cable rear delt fly SS bent over DB rear delt fly palms facing inwards SS facepull diff grip than before
5lbs/5lbs/20lbs
x 20arm/ x 20/ x 20
x 20arm/ x 20/ x 20
x 20*arm/ x 20/ x 20
DB tri kick back
7.5lbs
x 12arm
x 12arm
x 12*arm
anyway, ya pretty disappointed.
My not paused bench does have the occasional PR but my paused bench always just goes down or whatever
Even tempo bench seems to increase steadily so IDK.
I think I am going to make sure I always bench 2x’s a week now
Squats always push everything else out of the way
I think Ill have one important for reps bench day and then one other accessory bench day
either tempo + CG or pausdd + board press
And Ill make them not like PR trying days
Just lighter work with really long pauses or really slow descent
like I could bench 130 x 1 for a really long pause with perfect bar path instead of 135 for an anxious pause and weird bar path
k
YES
WHATEVER IT WASNT THAT BAD AHH
k
BYE