Bahaha wide rows
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8 days since bench.right delt still kinda sore so used bench block at 2 board height.
Bar
95x14
135x8
185x5
225x5
265x1
285x5 bench block on here on out
305x5
325x5
345x5
315x8 close grip
75 reps band tricep.
Feeling strong.
Probably use the block again next week.
I, too, choose this man's super wife rows.
Bb row
Barx20 max grip
95x20 same
135x20 1 hand in from collors
190x8 bench grip
215x5 same
235x5 same
265x5 same
Trap shrugs
265x12
265x12
Hammer curls
30x12
35x12
40x10
Straight db curl
40x8
Bb curl superset
45x12
Took another session with the bench block. Seems to be really helping out that right delt.
Bar
95x15
135x8
185x5
225x5
275x1 2 board height here on out
305x1
325x3
345x3
370x3
350x3
350x3
Took block off was going to do a amrap with 315. I had moved saftey bars up 2 notchs this week once the block went on.just barely hit the rack. Stopped there.decided to take a dead press with 315.was the hardest rep of the day.i know this is my weakest bench accessory but im afraid to train it much due to the stress it puts on the delt and outer pec. Maybe if i moved pins up 2 more notchs.
Put block back on for a close grip set
315x3 that dead press finished me off tank was empty.was figuring id go 7-10 here.
Bunch of band triceps
Seated incline db skull crusher
30x10
Good you handled the 370.
370x3 puts your 1RM at 407!
Ohp
Ouf felt shitty rightnoff the bat.
Bar
95x10
115x5
145x3
165x3 was feeling heavy
185x 0.5 lol
185x0 was pissed off took it again nope
135x5 paused on chest
135x5 same
That distance between midneck and nose height is a real dead spot for me.
Lateral raises strict straight arm
10x12
10x12
2 sets 25 band face pulls
1x25 band back flies
Shitty pressing. Think im going to stick to higher reps for a bit.
More and more obvious the delts are my weak point.
Bb rows
Wide grip
Bar
95x15
135x12
185x12
205x12
225x12 bench grip
2 sets band pull ups x 10
2 sets band face pulls x 15
Bench with block 2 board height
Bar
95x15
135x8
185x5
225x5
275x1 block on
290x5
310x5
330x5
350x4.5 lol Fawk
315x6 no block touch n go
Jm press
95x12
95x12
Bunch of band tricep work
That last rep with 350 i may have been able to let it drift twoards my face and lock it out but thats how i tore my delt. Let it back down on my gut and heaved it twoards my knees lol
Bar bouncing all over and weights clanging. cheap ass bar held up well though.
Curls
45x12
75x12
80x10
95x8
105x6
65x12
Ohp
From my chest to nose is the weak spot.decided to work on that.started all the reps at the chest.
Bar
95x8
115x3
135x6
145x6
155x6
Strict Lateral raises
2x15 with 10lbs plates
Band facepulls
2x15
Front plate raise
25x12
Bb rows
Bar
95x15
135x15
195x12
220x5 bench grip
240x5
270x5
Trap shrugs
270x12
270x12