Monday 27th January 2014
Chest/Shoulders/Triceps
Chest:
Barbell bench press - (not to failure, introducing some 5/3/1 strength work at the start of workouts)
100kg X 5
105kg X 3
110kg X 1
Didn't have a lift off, never again! The rack has steep pegs, I need to lift the bar a good two-three inches to unrack it, by the time I do I'm at full lockout. It basically becomes a tricep press, a 100kg+ tricep press just fatigues the triceps before I've even done a single rep, which obviously is no good.
Incline barbell bench press -
80kg X 12, 9, 7
60kg (slow negative/paused stretch) X 8, 6, 5
60kg X 15, 10, 8
Shoulders:
Dumbbell press -
22kg X 18, 12, 11
25kg X 9
30kg X 5
22kg X 10
Seated side lateral raises -
10kg X 10, 8
Triceps:
Skullcrushers -
EZ bar + 30kg X 7, 6
20kg X 11, 8, 6
Dips -
Bodyweight X 6, 4 (slow negatives with a 1-2 second pause and squeeze at the top for a better contraction, 1-2 second pause at the bottom for a better stretch)
Straight bar cable pushdown -
25kg X 9