16 Jan 2017 M95C20T2
BENCH Day
I skipped yesterday's
workout so I decided to squeeze both yesterday and today's workout into one
long grinding session. But, I had to compromise a bit because time was of the
essence and this workout took 4.5 hours as is. So what I did is: I did the full
bench workout as it was meant to be and I divided my "Posterior Chain
Training" workout into 2 sessions. I got the bread and butter done today
and whatever little left-over stuff remains will be knocked out later in the
week. This entry covers only the bench workout.
Bench Press Pin Presses
were very challenging. I set the safety bars so that the barbell stops just a
few inches off my chest - this is normally where I have failed on bench in the
past. I got a good balance of heavy doubles and volume work done for this.
Close Grip BP was good and my chest and triceps were cramping away in no time
so dismantling the equipment was a royal pain.
Bench Press Pin Press:
100 kgs x 5 reps x 3
sets PR
110 x 2 x 2 PR
90 x 7 x 2 PR
80 x 8 x 2
BP PP Drop Set:
100 x 2
90 x 3
80 x 5
70 x 7
Close Grip Bench Press:
75 x 9 + 4
80 x 6 + 4
85 x 4 + 3
Tricep Band Pressdowns:
#1 x 20 x 5 sets
Bicep & Grip Stuff:
Fat Gripz Intensity
Rope Pull-ups
Preacher Curls
Hammer Curls
Reverse Wrist Curls
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