Incline Bench
85kg * 5, 95 * 3, 107.5 * 6
Paused Benching
100 * 3 for 5 sets
- 5 sec pause
One arm Machine bench
30 * 15, 15, 15
Machine Flyes
61 * 15, 15, 15
Lateral Raises
17.5 * 12, 12, 12
- after these 3 straight sets, we did one giant set surfing up and down the rack. 7.5, 10, 12.5, 15, 12.5, 10, 7.5, 5 DBs
- each weight was done for 20 reps
- total set was 160 reps
Did a warm up consisting of a superset of 8 pullups and 10 dips, for 4 sets. I like the feel of these warmups and I think I will continue to use it and see what other exercises I can add in to get the whole upper body moving and ready for the training. I think I will start by adding in standing Abs and maybe bodyweight reverse hypers too.
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