11/01/12 - Bench 3x3 + Single
Bench (Mini band around wrists for warm-ups)
40kg x 5
50kg x 5
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 1
Neutral Grip Pull-Ups (Bench Superset)
5,5,5,5,5
Dumbbell Shoulder Press
16kg's x 10
18kg's x 10,10,10,10
Dumbbell Rows
30kg x 10,10,10,10,10
Tri Pushdown/Facepulls
15? x 20/20, 20/20, 20/20
In a word, today was sh*t. Bench felt hard and 100kg was heavy so called it, could've pressed more but didn't see the point in straining on a bad day. I think my shoulders are quite weak and unbalanced and will be working to improve this and my posture, the retraction stuff I have been doing is already helping this. Back work has been really good lately and will hopefully gain some size this year. Pushdowns and facepulls to finish were really good, like to do the facepulls with a retraction preceding, dieselcrew inspired.
I know why today was bad and I really haven't had many bad session lately so won't be getting hung up, time to feast.
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