11/12 - Bench
Had a long, rough week at the academy and was just in a foul mood for this one. I never work out with headphones in as I like to shoot the shit with my fellow lifters between sets. But this was one of those sessions where you throw the headphones in, keep your head down, and just rest long enough to catch a breath and have a sip of your intra drink. Banged everything out in about an hour's time.
Bench Press (pinkies on rings) - No tempo! Just speed.
335 for 10 sets of 2
Close Grip Swiss Bar Bench Press (feet up)
265 for 3 sets of 8, pause each rep
SSB JM Press
4x10 up to 195. Old favorite, need to start doing these more.
Overhead Cable Extensions superset w/ DB Concentration Curls
1x20
2x15
1x20
Ab Wheel - 5x10, holds in full extension