Good workout – much better than Monday. Bench felt pretty decent – got some solid singles in, but still not feeling strong enough to go for a 1rm PR, but I did get a 3rm PR, which I’m happy with. With as beat-up feeling as I am, I am ok with what I did today. Slingshot bench press went well – PR with 435 for a double, but I am still having troubles touching. I moved down to 355 and used a full arch (something that always helps my bench, but I hate doing) and was able to get the weight to touch finally, and banged out a solid 10 paused reps. This hit harder than the heavier low rep sets, so I think I will continue doing higher reps with the slingshot – and pausing occasionally. Conventional deads felt pretty decent, considering how achy and sore my hips/back are right now. Worked up to a tough single @ 595, which is the heaviest I have hit this training cycle. Did rack pulls from the top of the knee to really hammer the lockout. Easy weights, but the point was to work that hip/glute strength for lockouts. Finished with some tricep work.
Paused Bench Press:
Slingshot Bench Press:
Rack Deadlift (bar @ top of knee):
Seated Tricep Extension Machine:
Duration: 120 minutes