10/28 – Incline Bench ME

This workout was pretty dull. On Monday I strained my right elbow/tricep connective tissues doing those DB overhead extensions and it really limited my pressing abilities, or at least my comfort/confidence in them. I only did a few sets at incline, then did some ‘spoon presses’ – a DB press movement for triceps that I saw in a recent article on EFS. Something different, and they felt pretty good. Did some real slow flyes for lots of TUT, then finished with some back and ab work.

Incline Bench Press:
135x12x1
185x5x1
225x5x1
245x3x1
265x3x1
265x3x1

DB Spoon Press:
40x12x1
55x12x1
70x12x1
80x10x1 (PR)
80x10x1 (PR)

Flat DB Bench (superset behind spoon presses):
80x12x1
80x12x1

Flat DB Flye (60s rests):
40x12x1
40x12x1
40x12x1

Wide-grip Pulldowns (60s rests):
200x12x1
225x12x1
225x12x1

Y-Lateral Neutral-grip Pulldowns (30s rests):
160x12x1
160x12x1
160x12x1
160x12x1

Standing DB Press:
50x50x1

Iron-Cross Laterals:
20x50x1

Ab Roll-outs (30s rests):
bw x10x1
bw x10x1
bw x15x1

+ stretching

Duration: 70 minutes

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