Tonight was bench night. I came in tonight wanting to bench and do some I havent done before (or if I have I dont remeber doing it). I wanted to do some reps with something heavy(For me). It took two tries but I walked out feeling good. By good I mean exhausted, sore, dehydrated, dizzy, oh yea.....and proud.
Bench Comp grip
135 for 5 3 sets
225 for 3
315 for 3
405 for 3
455 for 4!!!!!! I wanted 5 and I missed the 5th rep. I was pissed off as I know I had 5. I rested 5 minutes and went again.
455 for 5!!!!! PR Last time I did a 5 rep set it was at 440 and that was during the mini cycle for the meet I benched 525 at.
Video of 455 for 5
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CAT bench with rest pause sets of 30 seconds
370 for 3 sets of 3 with pinky on ring
These were brutal with the RP style
Dead benchs with pinky on ring
440 for 3 singles
I was supposed to do Swiss bar over head presses but I opted for swiss press bar front raises
3 sets of 15 with the bar
Flat Db flys
65s for 8
75s for 8
85s for 8
Barbell tricep exts
135 for 8
185 for 8
225 for 8
Conditioning
battle ropes
John and I split a tabata with the ropes
20 seconds on, 10 seconds rest, switch. Love these.