Bench Press day. 3+ day, PR, Jokers, FSL.

And man, that was a lot of work.

Jokers are pretty cool. It’s not about killing yourself, just pushing a little harder, a little further, and challenging yourself. I’m liking it. I won’t use them often, but they do have their place at times.

But it was a LOT of work. By the time I got to my FSL sets, I was dead. It was bad tho, because I slacked off on tightness and crush-gripping the bar — not good for technique, nor my shoulders. I doubled-down on my mental cues and focus, but it’s something I just have to be mindful of — it’s exhausting.

All in all tho, a lot of work, and a good day. Benching went well. Back work was welcome. I did add in some hammer curls because I do think I need some direct biceps work for health of the tendons there — they felt better afterwards.

5/3/1 (3rd cycle, anchor, 3/5/1, PR, Jokers, FSL; modified for knee rehab)

• Bench Press
  • bar x 5
  • 105 x 5
  • 135 x 5
  • 160 x 3
  • 185 x 3
  • 210 x 3
  • 240 x 7 (PR set)
  • 250 x 2 (Joker set)
  • 260 x 1 (Joker set)
  • 185 x 5
  • 185 x 5
  • 185 x 5
• Bent-over Lateral Raises (superset with bench warm-up sets)
  • 17.5e x 15
  • 17.5e x 15
  • 17.5e x 15
  • 17.5e x 15
• Neutral-Grip Pulldowns (superset with bench work & Joker sets)
  • 135 x 12
  • 135 x 12
  • 135 x 12
  • 135 x 12
  • 135 x 12
• Kroc Rows (superset with FSL sets)
  • 60 x 10e
  • 60 x 10e
  • 60 x 25e
• Pushdowns
  • 100 x 20
  • 100 x 20
  • 100 x 12
• Cross-body alternating hammer-curls (superset with pushdowns)
  • 35e x 10
  • 35e x 10
  • 35e x 10