Going on a 4-day vacation to Portland to visit the girlfriend so I got this done today. Not gonna get too much sleep tonight what with waking up at 4:30 when it's already almost midnight, so I probably should have taken it easy but...nah.
Bench press
262 x 3
297 x 3
332 x 3
Haven't been getting much sleep the past two days and it's a day earlier than normal so to hit my minimum was great. My pre-workout ritual of coffee, cookie whey protein, and strongman videos really get me fired the hell up. Mariusz screaming in victory was in my head the entire time. Last rep was a real struggle but I bet that lifting 332 for so agonizingly long will make me stronger.
By the way, benching hurt my fucking knee. Jesus.
Close-grip bench press
252 x 4 x 10
Band rows
20, 20, 20, 20
One-handed
12
Curls, 50 lb kettlebell skullcrushers and band tricep extensions, Ball Sac band chest flyes, rear-delts
Chest flyes? Yep, I've been unhappy with my small chest for years from benching powerlifter-style and not isolating it when it used to be my better bodyparts in my teens:
I had the same experience regarding pec growth. I never got anything out of flyes, but what helped me was throwing in some chest finishers at the end of my workout. It can be really simple, like a set of push-ups on the floor, and then elevated push-ups off a barbell with a 45 on each side, and then push-ups off of the bench press bench. The big thing is to focus purely on the pec contraction, never locking out but keeping constant tension in the chest the whole time.
ReplyDeleteOh yeah, now that you have kegs, you could use those too. I used to grip either side of the keg while it was horizontal on the floor and do push-ups off that as part of the finisher. The neutral grip was nice on my shoulders, and the circumference of the keg preventing me from going too far down, which was also a decent shoulder saver.
Something you can try...and actually something I should start doing again, haha.
I'm doing flyes because of them being such a staple in my old school training days. The keg push-ups sound like a cool idea, no reason I can't throw everything together into one circuit.
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