Oh yes, today was a good day.

“Week 1”

• 5 reps – Bench Press (working max: 240#)
  • 2x5x45 (warmup)
  • 1x5x95
  • 1x5x120
  • 1x3x145
  • 1x5x160 (work)
  • 1x5x180
  • 1x8x205 (PR – tie)
• Asst. #1 – Bench Press
  • 1 x 8 x 185
  • 1 x 8 x 160
  • 1 x 8 x 140
  • 1 x 8 x 135
  • 1 x 12 x 95
• Asst. #2 – Chin-ups Scooby Step 4B
  • 5 x 1 x BW — hold for as long as I can, then slow descend
• Pump superset
  • Flat Bench DB Flies
  • JM Press
  • Hammer Cheat Curls
  • 3 sets, 8-15 reps, enough weight to make it hard; on 3rd set immediately drop weight and keep going to failure
• Foam Rolling

Today was good.

First, I’m trying a switch back to 3x week. I’ll elaborate on that another time.

Second, I was happy to meet a previous rep PR @ 205. Would have been nicer to beat it, but at least meeting it is good for me given the past couple months.

I am liking the pyramid down setup with assistance work. Hurts so good.

Chins… this is going to kick my ass. 🙂 I basically did 1 chinup to get up there, then held as long as I could. Once I started to descend from exhaustion, I just slowly lowered myself each time.

And the pump set? I’m not really keeping track of that, but I will say I really dug JM Presses. First time ever doing them, but I think they’re going to become a happy favorite for triceps work.

Really a good session.