26 Mar 2017 M95C30T2
BENCH Day
This is one of those
workouts when I have failed a few times and it gnaws at me to accept failure
but at the same time there is progress in that failure. I hit a really big
benchmark on Bench Press in terms of volume and intensity. I nailed 100 kgs for
21 reps in total over 3 sets and it was brutal because on the 2nd set I failed
and had to do a 6 + 1 Rest-Pause. Rep work on bench always kills me but it is
very crucial. I am going to add a burnout set of Push-ups at the end of bench
day from next workout.
Bench Press Rep Effort:
90 kgs x 10 reps
92,5 x 8
95 x 8
97,5 x 5
100 x 7
100 x 6 F + 1
100 x 7
107,5 x 1 F + 1 Paused
BP Drop Set:
100 x 4
90 x 6
80 x 8
70 x 10
Chained Dips:
8,5 x 6 x 3 sets
Tricep Band Pressdowns:
#1 x 20 x 6
Rope Pull-ups:
BW x 5 x 2
Hammer Curls:
10 x 11 x 5
Rolling Thunder:
50 x 6s
60 x 1s
55 x 4s
V = 11s
No comments:
Post a Comment