2/10/21

Today was a solid and difficult upper body workout. I was thrashed by the spoto press and pause bench press... tough movements, but definitely weaknesses I need to be working on. Overall a good day, got a massive pump, good stuff. 

A. 
Close Grip Bench Press
4 sets x 8 reps @ 68% (185#) 
68% of your one rep max bench press.

-Complete
 
B.
Spoto Press
1 set x 5 reps
Work up to a 5 rep max. 2 inches off of chest.

-185#, 195#, 205# ... this was rough... really tough/fun movement 
 
C.
Dumbbell Incline Bench Press
4 sets x 12 reps
Aim to reach failure at the given rep range.

-Used 2x75# DB ... went 12,10,10,10 ... rough. 

D.
Strict Dips
4 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-15,12,10,10 ... unweighted 
 
E.
Pause Bench Press
3 sets x 10 reps
3 second pause on the chest each rep.

-135# x 6 + 4 reps at 115#, 115 for 2 sets of 10... I thought I would be able to handle 135#, but this was extremely brutal. I got rocked by 115#... tons of gains to be made here. 
 
F.
Chin Ups
3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-12,10,10 ... unweighted