6/11 – Paused Bench Press – 5/3/1

Bench went pretty well today despite waking up with a bad migraine headache. Hit the target single @ 340 and jumped to 350 and doubled it. Not far off from my best paused double, and I paused 350 for longer. Did some paused rep work with the slingshot and had no elbow issues at all. The high rep shrugs with static holds at the top of each rep were brutal.

Paused Bench Press:
135x12x1
185x6x1
225x5x1
270x5x1
310x3x1
340x1x1
350x2x1

Paused Slingshot Bench Press:
350x3x1
385x3x1
405x2x1
405x3x1
315x12x1

Strict JM Press:
45x15x1
65x15x1
65x15x1

Bench Dips:
bw x12x1
bw x12x1
bw x12x1

Seated Pec Flye Machine:
170x12x1
170x12x1
170x12x1
170x12x1

Shrugs (static hold @ top of each rep):
225x20x1
315x20x1
315x20x1
225x20x1

Band Pull-Aparts:
red x100x1

Duration: 60 minutes

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