Training 19/12/12

Equipped bench and accessory

Raw bench up to 170kg x1 

I decided to just bench in my old single ply super katana as I really wanted to get some solid full range reps in. It gives me nothing at lockout and has much much less support than my double ply rage X so I should be expecting a good few more kg once I'm back in it.

Equipped bench

200kg to 3 board x1 then straight into 

200kg to 2 board x1

220kg to 2 board x1 then straight into

220kg to 1 board x1 

240kg to 1 board x1 then straight into

240kg to chest x1

240kg full range 3x1

Last single:

Press ups x20

superset with

Triceps band pushdowns x20

This superset was completed 3 times

Cable rows x15

superset with

Dumbbell lateral raise 7.5kg x15

superset with 

Band pull aparts x15

This circuit was completed 4 times

Wrecked after this workout. The extra weight in the shirt which I'm not used to took its toll. Gonna take a break over Christmas. Training should be back to normal in a couple of weeks

Thanks for reading