Bench is coming along for the ASHMAN

Since I am 10 weeks out I am lowering the volume and upping the intensity for my workouts. I got rid of the gear for the time being and am just slamming shit raw for now until I can rehab these aches and pains that are keeping me from moving weight with a shirt on.

Today went pretty damn good for me.

Bench Press
Set 1: 45 lbs × 20
Set 2: 135 lbs × 10
Set 3: 185 lbs × 5
Set 4: 225 lbs × 3
Set 5: 275 lbs × 2
Set 6: 315 lbs × 1
Set 7: 365 lbs × 1
Set 8: 405 lbs × 1

Last set felt like an opener, in fact maybe better than an opener.

Perspective. This is a close grip bench as I can’t go wide because of shoulder issues. The ROM is long so I have been hammering my triceps for weeks to make the bench progress and it is working.

1″ Pause Bench
Set 1: 275 lbs × 5
Set 2: 275 lbs × 5
Set 3: 275 lbs × 5

Stopped the bar about 1-2 inches from my chest, held for a couple seconds and then pressed.

Mini Band Fly
Set 1: 20
Set 2: 20
Set 3: 20

Flushing the tits with some blood and getting a stretch.

Reverse Cable Curl
Set 1: 90 lbs × 15
Set 2: 90 lbs × 15
Set 3: 90 lbs × 15

V Bar Pressdown
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 150 lbs × 15

These last two sets were supersets. Gotta have pipes, as we all know… bitches love arms.

Props to my training partner and broham, Dan for hitting a huge PR today by 25 pounds on bench with 10 weeks to go. He made it look easy and he will do incredibly well at Relentless.

Thanks to Marilia Coutinho for featuring me in her blog as part of her “In the mind of the Coach” series. I am thankful and humbled to be featured alongside other excellent coaches in the strength world.

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