#bench focus

[techpickuplines]

You must bench a lot, because I clearly focus on you

[demolift-blog]

3.2.12 W1D3 5/3/1 Bench Focus

Not a bad bench day overall.  I would've loved to hit at least 7 reps on my last set, but rep 6 damn near killed me and I had no spotter to rescue me if I failed.  The first week of 5/3/1 is almost complete.  I'm loving it so far.  

I got to spend some extra time stretching this morning since the only flat bench available was taken by a senior citizen bro coaching what I assume to be his son.  I didn't mind...until they left and little bro left the bench soaked in sweat.  C'mon man.  That shit's nasty.  I'm pretty sure wiping up your own sweat is part of the gym bro code. 

All in all, it was a great start to a Friday.  Squaturday is already taunting me.  I can't wait.

Demo earned 849 points for:

Barbell Bench Press:

95 lb x 5 reps(+50 pts)

120 lb x 5 reps(+59 pts)

145 lb x 3 reps(+56 pts)

155 lb x 5 reps(+75 pts)

180 lb x 5 reps(+89 pts)

205 lb x 6 reps(+112 pts)

Last set goal = 5. Actual =6.

Incline Dumbbell Bench Press:

70 lb x 5 reps(+66 pts)

75 lb x 5 reps(+70 pts)

75 lb x 5 reps(+70 pts)

75 lb x 5 reps(+70 pts)

Added 1 extra set.

Dips - Chest Version:

5 reps  ||  weighted || 10 lb(+24 pts)

5 reps  ||  weighted || 10 lb(+24 pts)

5 reps  ||  weighted || 10 lb(+24 pts)

Dumbbell Flyes:

40 lb x 10 reps(+20 pts)

40 lb x 10 reps(+20 pts)

40 lb x 10 reps(+20 pts)