Bench day
Bench. Thumbs out grip
135 for 2 sets of 10
185 for 3
225 for 3
275 for 3
315 for 3
365 for 3
405 for 3
435 for 3
I was alone tonight and had to do self hand offs. I hate this and so do my shoulders. It isn't smart to bench alone. I only did it because I'm doing a close thumbs out grip. If I get stuck on a weight I can just move my grip out and easily move the weight. That was the plan any way. Not smart but needed.
Cat bench with thumbs out grip
365 for 3 sets of 3
Steep incline with elitefts shoulder saver pad
135 for 3
225 for 3
315 for 3
335 for 3
Since I was alone tonight and set this up out of the rack. It was a cluster and didn't work out well. The incline was too high or too low and the rack was either way too high. After barely getting it out of the rack I did three reps with the adjustable bench swinging back and fourth before I bagged the set.
Flat db fly
25s for 8
65s for 8
85s for 8
Strict lying db tri ext
25s for 8
65s for 8
75s for 8
Done.
This workout could have been better if I had a spot and could have pushed it a little hard but it was still worth while and good enough to send me into next weeks deload. This is the last week of the close grip work. Next mini cycle I will move it out to pinkies on the ring. My bench really benefits from the work with closer grips. Weights feel great once I move it to my comp grip 6 weeks out. For now things will just feel week and award.