Bench Press – worked up to a moderate 5
3ct pause bench – 3×6
DB Bench Press – 3×10
Tate Press on a flat bench – 3×12
Band Crossovers with mini band – 3×25. Cable stack I used was all sorts of feeling off. One side was pulling weird so I just got the bands.
Face Pulls supersetted with band pullaparts – 3×20 each. I do these in high volume like this because I am prone to shoulder issues while benching. The last time I was doing dedicated strength work I neglected rear delts and I am not making that same mistake again.
Hammer Curls – 3×12
Bar Speed is improving, weight is slowly going up as is my bodyweight. I am still staying relatively lean as long as I don’t gorge myself on food (which I can do with the best of them).
Pick up a copy of the Ashman Strength System Version 2.0 .
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