26 Feb 2017 M95C26T2
BENCH Day
I hit all the numbers
I'd set out for but this was a real uphill workout. I faced failure on 3 sets
and it was very annoying to get stapled by the bar. The only good outcome of
this workout is that the failures did not stop me from getting what I wanted
and that I discovered an exercise variation that I am going to add into my
arsenal. Chained Dips are much easier on my shoulders, allow me to go deeper
and I will build crazy volume using these. I am going to find a way to add 2
chains and then resort to some light plate like 5 kgs or 10 kgs to hit some new
milestones. I think I can add 34 kgs in chains if I link 2 chains together and
then cross both chains (effectively 4 chains in total) over my shoulders.
Bench Press Pin Press:
100 kgs x 6 reps x 3
sets
110 x 2 F
110 x 2 + 1
90 x (7 F + 1) x 2
80 x 8 x 2
BP PP Drop Set:
100 x 2
90 x 3
80 x 5
70 x 7
Chained Dips:
8,5 x 5 x 3 sets
Tricep Band Pressdowns:
#1 x 20 x 6
Rope Pull-ups:
BW x 5 x 2
Hammer Curls:
10 x 10 x 5
Fat Gripz:
85 x 6s
92,5 x 3 + 1s
90 x 5s x 2
V = 20s
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