Thursday, January 23, 2014

Two sessions to log. Not having a phone to use the Blogger app in the gym is making me lazy with this thing.

Bench press:
235 x 5
270 x 5
305 x 6
• Felt fine up until warming-up with 185 and then my triceps suddenly felt really sore. DOMS from pressing with the Swiss bar, no doubt.
• Despite not being fresh enough to PR my form was excellent today. The bar pathway felt smooth, I didn't touch-and-go, and my pecs felt completely pain-free. I trimmed my warm-up by discarding "mobility" stuff like scarecrows and face-pulls, and instead stuck to pressing the bar and doing more arm swings. Some light striking on the bag, too.

Bent-over barbell rows:
225 x 15, 10, 10

Incline bench:
205 x 10, 8, 7, 7

Underhand horizontal lat pulldowns:
220 x 15, 14

Dumbbell press:
35s x 25
15s x 30

Chest flyes:
15s x 30


Time was much better. Finished in an hour and 20 minutes. Sacrificed reps for shorter rests, hence the incline bench numbers. Huge pump everywhere.
425 x 5

SSB squats:
345 x 3 x 5
150 x 30

Neck work