M95C20T3 Bench Press 100 kgs x 6 reps

22 Jan 2017 M95C20T3  

BENCH Day

I stacked up some good volume on Repetition Effort work for Bench Press. I have been concerned about my bench because my frequency has dropped to once a week and I am relying on a lot of Dips and OHP work to boost the BP. I think it is paying off. Nothing is feeling heavier than it should feel and there's no aches and pains like before. So I think this plan is working.

Bench Press RE:

90 kgs x 10 reps

92,5 x 8

95 x 8

97,5 x 5

100 x 6 Rep Max

100 x 6

100 x 5

107,5 x 2 @ 91% w/ Pause

BP Drop Set:

100 x 4, 90 x 3, 80 x 8, 70 x 10

Close Grip Bench Press:

75 x 6 +4

80 x 4 + 4

85 x 3 + 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