Paused Bench Press (2-3 second pause)
- Warm Ups 30 x 45, 10 x 135, 3 x 185, 3 x 225, 1 x 275, 1 x 295, 1 x 315
- Work Sets (<90%) 1 x 345, 1 x 360, 1 x 365, 1 x 350 x 5 sets (90 sec between sets), 3 x 335 (touch n go)
4-inch Camber Bar Bench Press (paused reps)
- 4 x 6 x 205
Incline DB Press
- 4 x 6-8 x 80s to 65s.
Notes: Positive and Negative. I could feel the benefits of the speed work today. Weights were moving up really fast and smooth. But I’m not sure how much more volume my shoulder/upper pec is going to tolerate. I’ve been benching twice per week with a lot of accessory volume as well. I could really feel it today in the upper pec, which is an area I have injured 3 times in the past. It feels on the precipice of another one. I may have to consolidate ME and DE into one workout or alternate the two week to week going forth. I’ll see how I feel on Thursday, but may just have to do overhead and tricep work and lay off the benches.
Camber Bar benches felt awesome. Probably not great for the injury, but it blows up the pecs like nothing else. I’m gonna try to keep this in the rotation every week if I can. Totally zapped my strength for the dumbbell work though. I had nothin’.
