5/26/25

Today was a solid workout ... pushed the loading a bit more today than yesterday... shoulder still hurts a bit, but once I got warmed up and moving I had zero pain while benching. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Pendlay Rows @ 50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete 

B.

Bench Press

4 sets x 5 reps (235 last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-245# across (10# over last week )

C.

Bench Press

3 sets x 8-10 reps (215 for 3x10 last week) 

Lower the weight to a number that will have you reaching failure within the given rep range.

-225# (10# over last week) for 10,9,8 

D.

Close Grip Bench Press

3 sets x 8-10 reps (185 last week) 

The goal is to reach failure within the given rep range in all 3 sets.

-185# for 3x8 ... same weight as last week... but I was spent from A-C. 

E.

Tricep Rock-n-Rolls (use 45+) 

3 sets x 8-10 reps

-50# for 3x8 

F.

Dumbbell Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-3x10 with 2x10# plate 

G.

Dumbbell Bent-Over Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-3x10 with 2x10# plate