This was a tough bench workout. My shoulders and upper back weren’t really up for heavy pressing today. Lower back and hips/glutes did not want to arch at all, and when I did, they weren’t very supportive. I guess high-rep sumo deads have that affect. Regardless, I got my target weight for this cycle (330), and then did some lighter sets and moved onto incline. Incline felt pretty solid, but not 100%. Heaviest I’ve gone in a few years I think, and it wasn’t bad. Tried some decline pressing, but I was done. Finished up with some dips, db flyes to stretch my pecs out, and some very strict pulldowns.
Bench Press:
135×12x1
135×12x1
155×12x1
185×5x1
225×5x1
280×1x1
310×1x1
330×1x1
315×1x1
275×5x1 (paused)
225×15x1
Incline Bench:
135×12x1
155×12x1
185×12x1
225×5x1
265×1x1
280×1x1
300×1x1
275×2x1
225×10x1
Decline Bench:
225×5x1
275×3x1
295×1x1
Dips:
bw x12×4
bw x15×1
Super Strict Wide-grip Cable Pulldowns (no body english at all):
216×8x5
Flat DB Flyes:
30×15x3
+ stretching
Duration: 70 minutes
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