Oct. 11 Light Bench
Bench raw full rom
bar x reps
135 x 10
135 x 10
185 x 5
225 x 3
275 x 1
275 x 8
295 x 8
275 x 8 x 2 sets
Pause bench
245 x 1 (5,4,3,2,1)
265 x 1 (5,4,3,2,1)
Accesories
Tricep push-down
4 sets of 10 reps
Tricep rope push-down
1 set 20 reps
1 set 30 reps
Alternate one arm bicep curl
2 sets of 12 reps
One arm (right) shoulder press
3 sets of 20 reps
Think i went too soon on the bench and my shoulder was hurting... Should have done some light shoulder work before. My shoulder was good at the time of pause bench wich was explosive and strong but it was hurting my sets of 8 reps cause i used to lift more on the 8 reps template. Bottom line is that tuesday is a fun day and a weak raw bench don't mean anything in regard of my shirted bench so i am not worried at all.