All time PR on bench today, 305x1, no spot either. It was a bit slow and ugly, but I got it. However, I made two mistakes leading up to it:
1) I didn't rest enough after 295 (which was easy BTW). I am impatient and like to get on with my workout since I only have 35-40 minutes max.
2) I lowered it too slowly, control is one thing, but I wasted energy on the eccentric.
Tuesday - Bench
* Lat Pulldown 90x10 between sets, plus some band external rotations
295x1 - easy
305x1 - hard, lol - All time PR
258.5 x 6, 4, 4, 4 - volume PR
231 x 7+4 rest pause
183.5 x 4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets) - 2 rounds of this
BWx15 rep w/ periodic pauses/isometric holds, 2 sets
45x13, 10, 8
Ab Bench Arm work
James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Last edited by Commander; 07-09-2013 at 05:35 PM.