Mother of god this was a brutal workout. Tons of upper body soreness from Monday’s big bench workout so I knew today would be tough from the start. Everything felt heavy and those singles at 340 were tough. Absolutely no power off the chest so these pauses were ridiculously tough today. I managed to hit everything called for, and I was completely wiped out afterwards. Accessory work went well.
Paused Bench Press:
135x10x1
200x8x1
225x7x1
240x6x1
260x5x1
280x4x1
300x3x1
300x3x1
320x2x1
320x2x1
340x1x1
340x1x1
340x1x1
320x2x1
320x2x1
300x3x1
280x4x1
260x6x1
240x8x1
225x12x1
200x15x1
Seated Shoulder Press Machine:
100x10x1
125x10x1
125x10x1
125x10x1
150x10x1
Lying Hamstring Curl:
125x5x1
150x5x1
150x5x1
150x5x1
150x5x1
125x5x1
Standing Rope Cable Crunch:
100x10x1
100x10x1
100x10x1
100x10x1
Standing Band Abduction:
red x20x1
red x20x1
red x20x1
red x20x1
red x20x1
red x20x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 90 minutes