Training 16/07/24

Tue 16/07/24: Something Light

AM BW: 95.9kg

Background Noise: The Riff

Medium Grip Pause Bench:
10x20kg
10x20kg
8x70kg
6x100kg
6x100kg @ 8
6x100kg @ 8.5
6x90kg
6x90kg
8x90kg @ 9.5
2.5 minute rests

Dumbbell Fly:
12x25lb / hand
12x25lb / hand
12x25lb / hand
2 minute rests

Landmine T-Bar Row:
10x65kg
10x65kg
10x65kg @ 9
2.5 minute rests

EZ Bar Curl:
3x45kg @ 9 (rep PR; +2 reps)
3x45kg @ 9.5
3x45kg @ 9.5
6x40kg @ 9.5 (rep PR; +1 rep)
7x35kg @ 9.5
2.5 minute rests

Cable Crunch:
12x45kg
12x45kg
12x45kg
12x45kg
2 minute rests

• Have taken some time off work this week, but still woke up at 5am to do this – had maybe seven hours of reasonable sleep. Still got a sore throat.

• Bench was pretty solid today – shoulder felt great for the first set, started to get some twinges in later sets as I got tired, but pushed reasonably hard. Flys were much the same – actually no pain at all until the third set it started to hurt a bit. Decent improvements again.
• Took the same weight as last week for the rows, and didn’t push the last set past ten either, they were hard enough as it was and I wanted to save some energy for heavy curls.
• Apparently I’ve never actually curled 45kg for more than a single before, I aimed to get it for some triples today and managed that ok. Pushed the back off sets quite hard too, really wanted eight from the last one but don’t think it was there. Lots of hard sets anyway.
• Just some lazy cable crunches to finish, was tired enough and late enough that I called it quits at four sets.
• All done in 66 minutes. 21 sets again, a pretty long session for me, but at least it’s done.