bench day week 1 18 july 13
bench
barx20,10
90x5
115x5
140x3
150x5
175x5
200x10
close grip bb incline
145x8 3 sets
wider grip partials off chest
90x20 2 sets.
bb pendlay rows
145x10 4 sets.
facepull - done right high rep.
100x15
100x20 decided to man up
100x20
100x20
notes: really like these pendlay rows. Super bent over bb rows. helps keep me from using momentum to move heavier weight, and actually use my back. i feel like the partials are actually helping with the bb incline, which in turn will help with my flat bench.
ALSO the facepulls done with high reps are great.
bench
barx20,10
90x5
115x5
140x3
150x5
175x5
200x10
close grip bb incline
145x8 3 sets
wider grip partials off chest
90x20 2 sets.
bb pendlay rows
145x10 4 sets.
facepull - done right high rep.
100x15
100x20 decided to man up
100x20
100x20
notes: really like these pendlay rows. Super bent over bb rows. helps keep me from using momentum to move heavier weight, and actually use my back. i feel like the partials are actually helping with the bb incline, which in turn will help with my flat bench.
ALSO the facepulls done with high reps are great.
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