Juggernaut 10s Wave Week 2 Bench 19th July 2013

Foam roll: Upper body

Warm up: band pressdowns/flyes/pullaparts, 15 reps, 2 rounds, no rest

GHR
BW * 8, 8, 8

GHR abs
BW * 15, 15, 15

Program:

Bench
Bar * 10
40kg * 10
60 * 10
65 * 5
75 * 5
85 * 5
90 * 15
Paused last few reps on the chest, but was a relaxed pause. 

Wide Grip Bench
70 * 8, 8, 8
Paused on chest each rep. Rest time 1 min.

Incline DB press
35 * 10, 10, 8
Rest time 1 min. I've changed my style of DB pressing, making it more legit, going deeper such that the DBs come really close to the chest/delt tie in. Get more chest stimulation that way.

Machine Row
55 * 10
65 * 10, 10, 10
Rest time 1 min. Constant tension.

Lat pulldowns
115 * 10
105 * 10, 10
Rest time 1 min. Form on the 115 was crap, so decided to lighten up abit and focus on holding the contraction as much as I could. 

Face pull
3 sets of 30

Overall decent session. Nothing spectacular though.