31/05/12 - Bench II
40kg x 5, 60kg x 4, 80kg x 1 @7.5
100kg x 2 @8, 110kg x 1 @8, 120kg x 1 @8.5
122.5kg x 1 x 4 @9, @9, @9, @9.5
125kg x 1 @9.5
80kg x 5 x 5 @8, @8, @8, @8.5, @9
50kg x 10 x 3 @9, @9.5, @10
Rear Laterals/DB Curls
8kg's/12kg's x 10/10, 10/10, 10/6
Stretch & Roll
Nice session today, first time using the sling fresh. Today is more overload and tricep focused. All the singles felt relatively easy, 125 was best of the day, really smooth and form looks spot on. Leg drive and tightness was spot on today.
Shoulder is still a little funky, but nothing serious, constant light soft tissue work keeps it eased. May have been from squats but I remembered this morning that I had an upper back tweak last bench session.
Been reviewing a lot of my bench videos and thinking about how I bench and think I solved a problem today. When I "bend the bar" I've always tried to force it from the elbows and I can see on a lot of my benches my elbows are over tucked and the first movement out of the hole is my elbows coming back underneath the bar and the bar floating backwards. Today I focused on bending the bar with my hands and letting the elbows tuck more naturally. Might sound over-analysed or petty but I feel it made a big difference today.
Kept the close grips light with short rests, was already pretty fatigued. Rows killed me so dropped some sets, will drop the weight back a little.
All in all a good days work. Time to get my ass in gear for the last exam tomorrow