Made up for a bench night. I was headed to gym and got into a car accident everyone is fine but messed up my training.
So I went in the next day to sit in the hot tub an instead I choose to bench. I used Db since I have not in a while worked up to 200 lbs for a set of 7 and a set of 10. Felt good
Glad everyone is ok Adrian. Good job getting some solid work in.
Quick back work
Lat pull super set with front pulls
Front / side raises
Rear delt work
I didn't have a ton of time. But got in got out
Rear delts with bands
Rear delts with DBs
Everything was high rep 3 sets of 15 or better. Everything felt good just really rushed.
This is my light week. I work to about 80%
Normal front loaded work
465x15 with slinger
100 push ups
Dead pin presses
Bench night heavy week
I worked up to 545 lbs for a double didnt feel very good so I stoped there. Little pain in my chest.
Incline front raises
Flies really light
This last week has been super crazy for me and the gym has been all over the place. I like to have a pretty set schedule and when shit interputs that it pisses me off. So I had an injury not a common injury and I wont go into detail. It basically felt like I got kicked in the nuts for about 6 days. It turned out to be a very easy fix. But it is hard to bring intensity to the gym when you feel like you sat on your nuts 37 times in 40 mins. I still managed to get a few sessions in. On a side note Courtney and I will be teaming up with Savage Strength owner Jerron Kerridge for a great free seminar at his gym. It will be Feb 22nd at 1 or 2 pm I believe. If you are in the area good seminar to be a part of.
GPP work with sled 10 trips all pulls
Rear delt work with bands
Normal warm up
Trying to work on speed coming down and what I realized is I can only go so fast because I do not put my feet on the ground. There is no force to redirect the weight. SO a slow decent is in my future for a long time I guess. Not a problem I will work with it.
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My shoulder has been a little tight over the last two weeks so tonight I will make a short vid on how to help that along with some light benching. I will be ready to kick some ass soon. Rehab work on it this last friday was a success and I am anxious to get going.
Still doing a little shoulder rehab but got in a good session this morning which included
I had a couple really good sessions last week and was able to go fairly heavy so I will be competing in the bench comp at super training this coming weekend to test it should go just fine looking forward to benching again. Need to incorporate a little more cardio into my routine tho geting lazy.