Training 18/07/24

Thu 18/07/24: Something Light

AM BW: 95.7kg

Background Noise: Hard Rock Rewind

Medium Grip Pause Bench:
10x20kg
10x20kg
8x70kg
3x90kg
5×102.5kg
5×102.5kg
5×102.5kg
2.5 minute rests

Close Grip Bench:
8x90kg @ 8.5
8x85kg
8x85kg @ 9
2.5 minute rests

Barbell Row:
8×87.5kg
8×87.5kg
9×87.5kg @ 10
2.5 minute rests

Seated Dumbbell Press:
10x35lb / hand
10x35lb / hand
12x35lb / hand @ 8
2 minute rests

Hammer Curl w/Twist:
6x45lb / hand (PR; +2.5lb)
6x45lb / hand
6x45lb / hand
6x45lb / hand @ 10
8x40lb / hand @ 9.5
2.5 minute rests

• Up at 5am to do this, tired and bloated and scratchy throat but wanted to get this done and have a lazy couch day.

• Bench warmups all felt good, but the work sets did make my shoulder a bit uncomfortable at the top of each rep. Not painful exactly though so it was tolerable and still feels like progress.
• Decided to do a heavier set of close grip bench today then drop it back, these all felt pretty good, if a bit challenging for my weaker left side.
• Rows kinda sucked, I wanted to push the third set out to ten plus reps but didn’t even manage to touch my belly with the 9th rep and called it there.
• Decent dumbbell pressing, much like last week – didn’t hurt, had one minor zap right at the very last rep but that was it.
• Added a bit of weight to the curls, and every set was challenging but not max effort until the fourth. Then I added a back off set for good measure.
• Finished in 63 minutes.