Set It Off (C4-W3-D3)

BENCH DAY

And possibly my last workout at the Ballys in Chicago.

Warm Up:

10 Dips

20 Push ups

Plenty of static shoulder and pec stretching

Shoulder rotations with 10lb plates

Bench:

45 x 10

95 x 5

95 x 5

135 x 5

135 x 5

175 x 5

195 x 3

220 x 1+ (Hit 4. E1RM of 250. Sucks.)

Bench:

135 x 10

135 x 10

135 x 10

155 x 10

155 x 10

BB Row:

Overhand Grip followed immediately by Underhand Grip

45 x 10 each

95 x 10 each

95 x 10 each

135 x 10 each

The 4th rep on my last bench set went up at about a quarter mile and hour. The spotter told me afterwards that he didn't touch the bar, which I already knew. The weight just seemed so heavy. I'm totally clueless as to why my bench is such shit. I know my technique is far from "good", even, but I could do 225 x 3 last summer with basic "flat back elbows out" garbage form. I guess I'm glad I'll be going to Lexen soon and someone will call me on my bullshit technique.