M95C22T2 Banded Bench Press 90 kgs x 3 reps BP 115 kgs

29 Jan 2017 M95C22T2  

BENCH Day

I have been worried about my Bench Press because I have dropped the frequency from 2x/week to just once and I have increased my OHP from doing it once every few months to 2x/week with a full blown specialization day and I have also increased the volume and intensity on weighted dips. But, I am happy to say that my bench has not suffered due to lack of any attention and I am plodding along one baby step at a time as always.

#2 Banded Bench Press:

82,5 kgs x 4 reps

85 x 4

86,5 x 4

87,5 x 4

88,5 x 3

90 x 3 PR

Bench Press:

107,5 x 3 @ 91%

112,5 x 1 @ 95.7%

115 x 1 @ 97.9%

BP Drop Set:

100 x 2 F + 3

90 x 6

80 x 8

70 x 10

Close Grip Bench Press:

75 x 8

80 x 6

85 x 4

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