28-09-22 (yesterdays workout)
Bench
92.5kg x 6
92.5kg x 6
92.5 kg x 6
92.5kg x 6
Lat pulldowns
82.5kg x 9
82.5kg x 9
82.5kg x 10
Seated DB OHP
24kg x 10
24kg x 10
24kg x 10
Lying tricep extensions
17.5kg x 20
27.5kg x 15
32.5kg x 10
Cable flyes
25kg x 12
25kg x 9
Didn’t find the time to log yesterday.
Loving the pumps from Upper days! I haven’t benched properly for 3 weeks so was surprised that 92.5kg 4x6 felt so smooth. I hit 3x5 and 5x5 95kg at the beginning of the year but I’ve spent the last six months doing a lot more in the 8-10 range and cutting the frequency right down (also doing a lot of DB pressing). Pair that with being detrained from messing around with it essentially having no dedicated bench session since the 7th - I’m happy with my bench today. I expect it to start flying up spending some time in a lower rep range. I haven’t done less than 5 reps since before Christmas which i’ll be doing again soon. I do still care more about my DB stuff at the moment though
Gained 4 reps on both Seated DB Press and Lat Pulldowns. The exact kind of gains I expected when cycling these in.
I did some lying tricep extensions do see how my elbows felt and they were great. I feel DOMs in my triceps for the first time in ages so hoping I can start adding some more isolation work throughout the week now I’m on an upper/lower. I did some light really slow cable flyes at the end. Sure 2 sets won’t mess with recovery. Only gonna be doing these as a finisher if I have time.
Note: Banded tricep pushdowns for high reps really warm them elbows up for heavier isolation