Tuesday, September 25, 2018 Training
Bench Press (kg): 67.5x1 @8, 59x5,
64x5 @10, 59x5 x3 @7.5
Strict* Press (kg): 34x4, 36.5x4,
37.5x4 x2 @7.5
Chin-up (68kg): 0kg x5, 7kg x5 @10, 3.5kg x5 x3 @9.5
15' Circuit:
Low Row 30kg x 12, 12, 12, 10, 10
Push-up x 12, 12, 12, 12, 12
DB Upright Row 10s x 12, 12, 12, 10, 10
(done in 13:30)
***
(*) No bounce, no hips.
Pretty decent. I planned to go conservative with bench the first day and do 62.5 but the single and my left arm felt awesome so I upped it to 64. I broke my rule of no grinder bench reps but left plenty in the tank for the work after that. The 67.5 and 64 are both PRs for prone grip. Using this slower cadence for bench is def costing me a rep or two, but it's probably a better training stimulus and easier on my left shoulder/elbow.
Probably could have done more press sets but I was running out of time. The circuit was the first time that I have done that sort of thing, and went pretty well. I was toasted and out of time after the 5th round so I called it there.