Today's workout -
strength n' hypertrophy!
PL bench press - RI full recovery(3-4 minutes)
warm ups - 1x45, 1x8 95, shoulder shit
set #1 - 3 reps at 205 lbs
set #2 - 3 reps at 205 lbs
set #3 - 3 reps at 205 lbs
PR
incline bench press
set #1 - 1x6 at 155
Set up is fucking dumb, I was knocking the rack hooks, just a horrible bench set up.
HS wide press - RI 60 seconds
set #1 - 10 reps at x2 115 lbs
set #2 - 10 reps at x2 90 lbs
set #3 - 10 reps at x2 70 lbs
set #4 - 10 reps at x2 45 lbs
neutral grip pulldowns - RI 2 minutes
set #1 - 4 reps at 200 lbs
set #2 - 4 reps at 200 lbs
PR
HS row - RI 90 seconds
set #1 - 10 reps at x2 90 lbs (close neutral)
set #2 - 10 reps at x2 90 lbs (wide neutral)
set #3 - 10 reps at x2 90 lbs (mid pronated)
set #4 - 10 reps at x2 90 lbs (close neutral)
face pulls - RI 75 seconds
set #1 - 15 reps at 60 lbs
set #2 - 15 reps at 60 lbs
seated incline DB curls - RI 90 seconds
set #1 - 10 reps each arm at x2 30 lbs
set #2 - 10 reps each arm at x2 30 lbs
did some planks as a cool down, they sucked, my upperbody was very shakey. Getting carried away with the volume again. Ah!
stretch
Great workout, PR on my bench, that's 3 weeks in a row. Just slowly moving it up. My lockout strength owned. Once I got it 3/4's the way up it just shot up. No slowing in my pushes, smooth. Again, the first set was the hardest. Did some higher rep stuff today, played with the RI's a bit.
My 1RM for my bench was 215. I just did 3x3 at 205, I think I should be able to get 225. I think I could get 205 for 5 too.