Juggernaut 5s Wave Week 3 Bench 21st September 2013

Upper mobility + stretching

Band warm up

Close grip Bench
Bar * 10
40kg * 5
60 * 5
68 * 5
82 * 3
95 * 2
102 * 1
109 * 1
116 * 6 (lol)
120 * 1
125 * 1
130 * 1
133 * 1
135 * 1
138 * 1

Reverse Band (small bands) Close grip bench
120 * 5
130 * 5
140 * 5
145 * 3 * 3
150 * 3 * 2

Low decline Bench
90 * 10 * 2
80 * 10

Low incline Flyes
20 * 10 * 5

Overhead DB tricep extensions
20 * 12 * 4

GHR abs
10 * 20 * 3

Leg raises
BW * 20 * 3

Hmmmm apparently juggernaut isn't really working well for my bench. But then again I changed my bench to a close grip bench, so that might be the reason for the low reps. I feel like i need to do up my frequency on bench and push it harder if I want to move any decent weight on it. *coughSHEIKOcough*

Anyway, just got one rep past the standard today on the top set, so decided to just push my singles for close grip to see where I stood. Took smaller increments, but didn't go for 140kg because I was pretty shagged by then. Did more overloading work with the reverse bands, then some chest work with the low decline and flyes. These were done super controlled, hence the really low weight, but my chest is actually cramping up now. Ow. I think I probably will be finishing up the 3s wave for juggernaut anyway, since first two weeks of november I am going on course. Will reevaluate this again and see if running sheiko #29 will be better for oct or finishing up the 3s wave.