Nice bench session. The first few workouts after a deload week are always great. That ache in my back (it’s either the lower lat insertion, or lower traps) is still there. It’s hard to tell if it’s more imagined or real at this point. Anyways, bench felt good - I could have hit a few more reps on my heaviest set. CG bench was very nice, and I stayed lighter on standing militaries, for my back’s sake.
Warmups:
Bench Press
CG Bench
Lying Extensions
OH Press
External Rotations
Standing Face Pulls
Paused Bench Press:
135x10x1
155x10x1
185x5x1
210x5x1
240x5x1
270x5x1 (PR)
240x5x1
Decline CG Bench Press:
245x5x1
265x5x1
285x4x1 (PR)
255x5x2
Standing Military Press:
165x5x2
Standing L-Laterals:
50x10x2
Hammer Chins:
bw x10x2
Rope Pushdowns (’hard tower’):
84x8x3
Dips:
bw x20x1
Incline DB Press:
100x10x1
80x10x2
+ stretching + power yoga (35min)
Duration: 95 minutes
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