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Old 04-06-2011, 06:40 PM   #11
Aurik
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Default 4/6/11 - Bench Press

Rehabbing that nasty annoying shoulder injury - Week 3
(Along with some Bench Press fun).

So today I'm back at my usual gym, much of the usual crowd is there, so it's all good. No more people trying to steal my locker, no unsolicited bad advice, etc.

I start out with my shoulder warmup (which involves YTWL's, et al) and then straight onto the bench:

Bench Press (Warmup): 45/5 45/5 95/5 135/5
Bench Press (60%/70%/80%): 180/5 210/5 240/5
Bench Press for Reps: 225/15 Rep PR
Incline DB Bench: 55/10 55/10 55/10 55/8 55/10 (rested 60/75/90/105sec)
Barbell Rows: 245/5 265/5 (Rep PR without straps) 295/3 (with straps, PR for both weight & reps)

And that was it. For some reason the 210 bench felt pretty heavy, but the 240 felt really good and the 225 I hammered out the first 7 reps easy peasy on the first breath. Reps 12, 13, and 14 were a real effort, and rep #15 was seriously fugly, but I got it done. I got a serious burn/pump from the DB benches, and I managed do some really heavy sh*t on the barbell rows. Chalk only on the first 2 sets, and then strapped up and went for broke on the third set.

Shoulder is feeling close to 100% now. I'm definitely one happy camper, and that 15 at 225 is a nice accomplishment.
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