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 with a pause 1' above the chest-
I haven't done these before, so I kept them light.
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!
Currently training for single ply competition.
Single ply gym PR's at 242-
555, 435, 525, 1515