This workout was NICE. Friday morning workouts are always hard to get started, but once I get going they typically rock. Bench felt nice and strong from the get-go. Target weight for today was some singles with 320. I ended up doing a set of 4 for my first set (probably had one rep left), and then opted to go up 10lbs and try 330. Heaviest I’ve gone since I stopped benching last April, which happened to be the last time I did 330 as well. I got it for a single then, today I doubled it and probably had more left. Went down to 320 again and got it for a triple. Sure feels good to finally get some PRs on bench again. Finished with some paused rep benching (strong) and moved on. I decided to do singles on decline and worked up to a decent 355. Not bad considering what I did before hand. I wanted to stay light on incline, and I did. This was the hardest I’ve pushed my shoulder since the injury and I didn’t want to do something stupid on the movement that poses the greatest threat to my shoulder health atm. After inclines I did some weighted chins for the first time in a long time. Felt good. Threw in some dips and curls and then hit the elliptical for 25 minutes.
Bench Press:
135×12x1
155×12x1
185×5x1
225×5x1
280×1x1
300×1x1
320×4x1 (PR)
330×2x1 (PR)
320×3x1
275×6x1 (reps paused)
265×10x1 (reps paused)
Decline Bench Press:
225×1x1
225×1x1
275×1x1
315×1x1
335×1x1
355×1x1
Incline Bench Press:
135×12x1
155×12x1
175×12x1
Hammer Chins:
bw x12×1
+40×6x1
+60×6x3
+40×6x1
Dips:
+40×12x2
Wide-grip Standing Cable Curls:
120×8x1
144×8x1
156×8x1
168×8x1
180×8x1
Standing DB Curls:
30×12x2
Standing OH Cable Curls:
60×12x4
Elliptical:
25 minutes - intervals
+ stretching
Duration: 120 minutes
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