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Old 02-26-2014, 03:37 PM   #9
Soldier
Soldier
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Join Date: May 2011
Location: Ft. Hood, Tx
Posts: 3,695
Training Exp: On and off for 17 years.
Training Type: ARGH!!!
Fav Exercise: Bosu kickback pistols
Fav Supp: Crack on a trisket
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Rep bench. It's been a while since I've hit my chest this hard. I've been focusing on my shoulders and back to both address long standing weaknesses and prepare myself to bench again. My chest is going to be sore as hell tomorrow, but all my rehab/therapy work has paid off. My new back and shoulder strength has combined with some technique changes to put me in a situation to finally build my bench again.

Warm up, done with 2 1/2lb plates-
20 lateral raises
20 rotator cuff raises
20 bent over OHPs
20 rear delt flies

Bench-
45x12
95x12
135x12
155x12
155x10
155x8

CG bench-
185x10
185x6

Bench with a pause 1' above the chest-
I haven't done these before, so I kept them light.
135x14
135x9
135x8

Lateral raise-
15x10
25x8
20x10
20x10

Spotted pullups-
3 sets to failure

My entire upper back is fried from the deads 2 days ago and the bench and pullups today, so I skipped the cool down movements. I want to build those muscles, not kill them.

The chest pump today was insane, to say the least. I have massive blue veins from my front delts half way across my chest muscle, which is trippy. I've NEVER been vascular.

My bodyweight is holding strong at 223, which is good. Carb cycling is going well, which reminds me, it's time to go eat some carbs! Dinner will be smoked BBQ chicken and smoked wings. I'm getting damn good with my new grill!
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Current PRs at 242- 495, 335, 545, 1375
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