Very nice benching session today! Lots of positives in this workout. If things keep up like this I might actually start to like benching. My setup is feeling pretty comfortable, and I feel stronger and more stable as I go through each bench session. This was the heaviest I’ve gone on bench since last May due to my shoulder issues, and this was the first time I did 2 plates on incline bench since last July. I am very encouraged by how everything felt today. 315 felt like nothing the first few singles, but my setup started to fatigue quickly, as it is just not used to supporting that much weight for multiple sets. I still managed a triple for my 5th set, and probably had another rep or two in me. I think if I went for reps fresh a 6-8 repper wouldn’t be out of the question. After working with 315 I went down to 265-275 and did some paused sets - very intense, but still very strong. Declines felt good, but I was pretty spent at this point. Moving onto inclines I decided to just keep going up in 20lb increments until either sets of 10 started to get hard, or I felt any discomfort in my shoulder. I worked up to 225×12, which was very easy (incline always has been stronger than flat bench for me) and I decided to just stop there. I don’t want to push things too much, too fast. Very happy with how my shoulder is feeling. I finished off the heavy stuff with rows. My lower back is totally fried from pulling on Wednesday, and arching on bench doesn’t help things either. I was pleasantly surprised that I still worked up to 4 plates, albeit with some nice body english to make up for my lower back fatigue. After rows I did some quick chins, and tried 2 sets of dips. I’ve been very hesitant to try these due to my shoulder and tricep issues, but they felt good today. Two sets was enough though…don’t want to stress my tricep too much.
Bench Press:
135×12x1
155×12x1
185×5x1
225×3x1
275×1x1
295×1x1
315×1x4
315×3x1
265×5x1 (all reps paused)
275×5x1 (all reps paused)
275×4x1 (all reps paused)
245×10x1
225×10x1
Decline Bench Press:
225×4x1
275×4x4
Incline Bench Press:
135×10x1
155×10x1
175×10x1
195×10x1
225×12x1
135×12x1
BB Rows:
225×4x1
315×4x1
335×4x3
405×4x1
Dips:
bw x12×2
Chins (various grips):
bw x12×3
+ stretching
Duration: 90 minutes
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