02 Oct 2017
M96C19T3
BENCH PRESS Main Event
I felt
really off my game on Bench Press today; I just couldn’t get the set-up right
and I had zero leg drive. Also my shoulders have begun to hurt again which is
something I dread but I know it has to pass – I can’t work around dislocated /
dislocatable shoulders with zero pain 24x7. So perhaps this is what really
threw me off but despite all this I got 118 kgs for 2 reps which is my 2 rep
max so I can’t be too greedy! Since I am doing a lot of heavy singles on Banded
Pin Bench Presses and Chained Bench Presses I will focus on heavy triples in
this workout and hopefully next rotation I will get 116 x 3.
No. 2 Banded Bench Press:
85 kgs x 5
reps
87,5 x 4
88,5 x 4
90 x 4
91,5 x 3
92,5 x 3 PR
Bench Press:
107,5 x 3
112,5 x 1
118 x 2, 0 @
95.9%
105 x 5 no
legs
One Arm Flat DB Press:
20 x 7 x 4
sets
Barbell Rows:
85 x 7 x 2
75 x 9 x 2
High to Low Band Rows:
No. 2 x 20 x
2
Low to High Band Rows:
No. 2 x 20 x
2
Back Volume = 102
EZ Skullcrushers:
40 x 6 x 2
30 x 9 x 2
20 x 15 x 2
Tricep Band Pressdowns:
No. 1 x 15 x
6
Rolling Thunder:
60 x 1
second
57,5 x 2
55 x 4
55 x 3
52,5 x 7
50 x 8
V = 25s
Rope Pull-ups:
BW x 5 x 2
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