Upper body

Upper Body
31st Jan

Close grip bench
Bar * 3
95 * 3, 3
135 * 3
155 * 1
185 * 1
205 * 1
225 * 1
235 * 1, 1, 1, 1, 1
190 * 3, 3, 3
*The sets of 190 were all paused for 4 secs on the chest

Incline machine press
130 * 8
160 * 8, 8, 8

Seated Lateral raises (tempo 211)
30 * 15, 15, 15

Rear lateral Machine
135 * 15, 15, 15

Cable Shrugs (tempo 33X)
155 * 12
165 * 12, 12

French press with DB
32.5 * 10, 10, 10

Rope pushdowns (tempo 22X)
40 * 10, 10

Hammer Curls
42.5 * 8
60 * 8, 8

Incline Machine curl
40 * 10
45 * 10, 10
*This was done with both arms starting in the contracted position, and alternating each arm to curl whilst the other arm remain tensed in the contracted position.

Today's benching was really light. Even though the sets of 1 were supposed to be tough, they moved really fast. Was tempted to up the weight, but decided to err on the side of caution. Shall bring up the working weight to 235 next week for sets of 3 instead. Other than did, didn't do much direct back work because either tmr or the day after I'll be deadlifting and training back also according to the philipi routine. Adjourd'hui, bonne session!