Bench
Raw (no wrist wraps)
140kg x5
160kg x3
Shirt and wraps on
200kg x3
230kg x3
260kg x2
280kg x1 (touched)
300kg x1 (touched and missed into rack - technical mistake)
300kg x1
300kg x1:
Paused 3 board press raw
140kg x8
160kg x8
170kg x8
Lateral dumbbell raise 10kg x15
superset with
Band pull aparts x20
superset with
Neutral grip T bar rows 40kg x15
This circuit was completed 4 times
Triceps pushdowns x20 (1st set 12 plates, 2nd 13, 3rd 14, 4th 15)
superset with
Biceps EZ bar curls 15kg x20 (1st 2 sets reverse grip, 2nd 2 sets supinated)
This superset was completed 4 times
Very happy with this workout. Getting some solid touches and I have a fair idea of where my bench opener is gonna be.
Thanks for reading
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