31 Mar ANDREW SERRANO – WEEK 4 BENCH PRESS
After working through some left shoulder issues over the past year, I’ve finally been able to bench press pain free for the past 3 months. I used a combination of soft tissue work and corrective exercise to target a lack of internal rotation as well as overall shoulder stability. When everything feels good we sometimes forget that we need to maintain these details, and this was no more than neglecting to do that when I didn’t have pain.
This was my best bench session in recent months. My shoulder finally feels adapted to the wider grip and overall it feels a lot stronger than my previous width. The increased volume with Paul’s programming has my shoulders feeling rock solid and I’m able to create much more tightness in my set up due to the upper back work.
In week one I worked up to 295 for 5 touch and go reps at an RPE 6, this week (4) I was able to pause 330 for 5 at an RPE of 7. The DB Bench for time, high rep close grip bench, and underhand pull-aparts have been awesome accessories. I’ve noticed an increase in coordination between my pecs, shoulders, and back and I’m able to keep the stress entirely on the muscles instead of the joints. I feel pretty good about hitting the goals I set a year ago at this meet.
- Warm Up
- Bench Paused 5×5 3 top sets RPE 7
- Buffalo Bar 5×4 2 tops sets RPE 7
- DB Bench 3×45 seconds constant pace
- DB Tricep Extension 8×8 10 second rest
- Underhand Band Pull Aparts 100
- Stir the Pot 200
- Warm Up
- 7 Min Cardio
- McGill Big 3
- 3 Way Pull Apart 30
- shoulders retracted arms straight
- dynamic shoulders arms bent
- Yoga Push Ups 10
- Empty Bar 50