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
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.
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.
Originally Posted by moparguy55
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