Flat Bench Press w/Light Bands: 45x3, 55x3, 65x3, 95x3, 115x3, 135x3, 155x2, 185x1. To Stinn and Christian (LOL!!!), these were not done on a Smith! I used a standard bench, grabbed 2 125 lbs dumbbells, and set them up so that I could have some pressure at the chest with no arch (so that I would have a little more with an arch). 185 scared the bejeesus out of me: a 1-second negative and I had to turn it on fast, and it went up slow.
Flat Bench Press (220): 175x3x5. Not easy but I wanted to keep my scheduled workout. After the bands, my push was better. I'll just not do extensions today.
Hoist Wide Chinups (118, BWT 242.8): 92.8c6, 107.8x1, 97.8x6, 115.3x1, 82.8x15 (rest paused after 8 reps).
Knee External Rotations (20): 10x10, 12x8, 12x10, 15x6. These are getting easier.
Dumbbell Push Press (70): 55x5x5. First two sets were explosive. The heavy benching made all the other sets hard.
Hammer curls: 30x6, 35x1, 30x6, 40x1, 25x15 (rest paused after 10 reps)
Thank god for the weekend. At least my shoulders think so!!!
3 comments:
225!?! I'm shooting for 240!!!
I need to see 225 before you can go onto 240....damn you better not get to far ahead of me. :) But if you do I'll catch you! LOL! Keep up the work Alberto. Bands are starting to sound kind of fun even if I get funny looks at the gym!
Wish I could afford chains, guys. Someday.
Christian, I know I need to hit the 225 first but I had to aim higher. I thought of the structural balance article and set my sights first on a 225 close grip bench (15 lbs less than my flat bench and 20 lbs away now)and built all the supporting work around it. A 38 lbs preacher curl PR is not realizable this cycle, but all other PRs are. If I can do that and bring my rotators up to snuff, I might have a shot at it.
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