Introduction to Destruction

BENCH DAY

Warmup:

Agile 8

Extra foam rolling on the lower and upper back

Shoulder rotations with 10lb plates

Bench:

45x20

95x5

115x5

135x5

185x3

195x3

210x3

220x3+ (I'm an idiot and said "Fuck it, I'm doing 225", and only hit 4.)

Bench:

(Doing the "Boring But Big" assistance work for bench and squats for a while, which is 5 sets of 10 in the same lift. It'll help give me some hypertrophy work on these lifts, but more importantly it will give me time under tension and time to work on my technique.)

135x10

135x10

135x10

155x10

155x10

Kroc Rows (Heavy DB Rows for High Reps):

50x10

75x10

100x20

(I'm mad that the gym only has DB's up to 100, but I guess I should just go for more reps)

Dips:

20

20

20

I wanted to do some neck and ab work, but I felt like I was going to be sick all over the Bally's after I did the rows. I'd like to say that it was because I was working so hard, and I really was pushing myself to hit those last reps correctly, but I think it was more a breakfast issue. Turkey bacon is a tempting mistress.

Also, had a personal trainer ask me if I wrestled. I explained to him the reasons for why I was wearing those shoes, but I really should have just hip tossed him and said, "What do you think?"

Soundtrack: SHOCKWAVE, "The Ultimate Doom"