This session was tough. I am very fatigued from all the physical labor on the car build the last few nights, and my hands/forearms are pretty sore as well. Benching was tough overall. Strong first rep or two, then I would hit the wall. Fell short of my triple goal, but the first 2 reps were strong at least. Tried a set of militaries but my shoulder didn’t like them yet. The explosive pushups are brutal, and I really liked them. I setup two benches parallel to each other and would do a pushup and jump my hands onto the tops of the bench, then drop my hands back down to the floor, do a pushup and jump my hands to the benches again. Very explosive/fast movement.
Warmups:
Bench Press
CG Bench Press
OH Press
Paused Bench Press:
135×12x1
155×12x1
185×5x1
245×3x1
280×3x1
315×2x1
RE Bench Press:
315×2x6 (PR)
JM Press:
135×6x1
165×6x1
190×4x1 (PR)
165×5x2
Seated Military Press:
175×3x1
Cable Crossovers:
60×15x1
70×15x1
80×30x1
“Explosive” Pushups (jumping hands up to 16″ benches at the top of each rep):
bw x8×3 (PR)
+ stretching + power yoga (30min)
Duration: 90 minutes
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