Well, Bench for starters...Ill do other shit too, if I can.
The doc gave me the OK to workout my upper body and to be careful with certain exercises that cause pain (but ZERO lower body, which sucks) and bench is one of the exercises I can do with no pain.
After reading the stickies from Cow, this is what I did today (minus the warm ups)
Active stretched lower back areas as directed by the doc.
8lbs for 2 sets, 10 reps (30 sec RI)
Reverse DB Scarecrows
same weight, same reps, same RI
8lbs for 2 sets, 10 circles
135lbs for 2 sets, 12 reps
185lbs for 1 set, 10 reps (warm up)
205lbs for 2 sets, 12 reps (90 sec RI)
same weight for 1 set, 8 reps, spotted for the next 3, had nothing left for a 12th rep (90 sec RI)
same weight for 1 set, failed at 5, had nothing left at 6th ( 90 sec RI)
Wide Grip BB Bench
155lbs for 2 sets, 10 reps (60 sec RI)
Close Grip BB Bench
155lbs for 1 set, 10 reps
same weight for 1 set, 6 reps (failed) rest paused for 15 sec, then fired out last 2 reps (60 sec RI both)
Cable Incline Crossover (unilaterally)
40lbs for 1 set, 12 reps
50lbs for 1 set, 12 reps ( 60 sec RI both)
Cambered bar Pushdown
70lbs for 2 sets, 12 reps (30 sec RI)
As you can see from my last MAX, 4x12 @ 65% 1RM is NOT 205lbs, but I had to be reasonable. I hadnt workedout in 4 weeks and hadnt done bench press in even more time, so my max had to had gone down.
Anyway, I believe the weak link is my triceps. I couldnt finish my close grip bench AND when my arms were reaching full extension, thats when I fatigued big time. I wasnt going to do any tricep work, but I dont know, thats where I want suggestions.
No pain by the way. And this was my frist day back to the gym with Maximum Pump, Matrix, and CEE at work. It obviously didnt keep my original strength.
I couldnt stop laughing when I could only get 6 reps of 205lbs..