11/24/25

Another bench day ... still working through my new technique and it is going well, although the strength gains are totally happening yet... but definitely found a position that doesn't have my butt coming off the bench and I am no longer bouncing the bar off my chest ... going to keep sticking to this. 

A.

Bench Press 

205# x 5

235# x 3

260# x 1+ 

245# x 3

235# x 3

220# x 3 

205# x 5

195# x 3

185# x 5+ 

-1 rep at 260# and 16 reps at 185# ... same as last week ... still just trying to perfect form and not push loading. 

B.

Close Grip Pause Bench Press 

4 sets of 8-10

Rest 1-2 minutes

-155# for 10,8,8,8 

C.

Hex Press 

3 sets of 8-10

Rest 1-2 minutes

-2x60# for 3x10

D.

DB Overhead Extensions

3 sets of 8-10

Rest 1-2 minutes

-60# for 3x18

E.

Bench Dips 

3 sets of 10

Rest 1-2 minutes

-Complete, BW 

F.

DB Pull-Overs (light) 

3 sets of 10-12

Rest 1-2 minutes

-35# ... focused on super strict reps and keeping my arms almost entirely locked out.