Seated Dumbbell Presses
Close Grip Barbell Bench Presses
Incline Close Grip Spoto Presses
Neutral Grip Pull-ups
33 Minutes of Stretching
Little odd with this one. Off work due to holiday tomorrow. Late nights
most of this week from the long workouts so I was trying to get some
much needed sleep. Try to get even more tomorrow. Session started off
with seated dumbbell presses for a top set of eight reps. Usually, this
is an exercise done later in the workout when I’m already warm so it was
a bit tricky to figure out warming up and not overdoing it. Shoulders
still beat to crap from all the push presses on Tuesday. My first set
felt much tougher than I expected so I had to lower my expectations
quite a bit. Reps looked fast on video but they felt slow. Next set was
tougher but I didn’t think that I’d fail on the last set for eight.
Every rep felt tough and I stalled after the fifth rep. Quite a bit
under my best but the same could be said for the benching. On to
benching. Initially, I had no worries with the workload but with the
poor showing on seated presses, so inkling of doubt crept in. This week,
aim was 1, then 2 and then AMAP. Trying to get my legs in earlier. Made
my warm-ups similar to how I do the front squats. Weight moved well on
the first two sets. Final set started out good but I got a slight cramp
in my right leg locking out the second rep so I lost a lot of tightness
going for the third. Really ugly rep. Incline close grip work followed.
Spoto presses are something I’ve never done so I had to do a few more
sets than normal to get the movement down and gauge what I could hit for
a three rep max. I was able to go quite a bit heavier than I thought I
would. Form was definitely crap for the heaviest set. Pull-ups followed.
Dropped reps and added weight. No issues with my biceps so happy about
that. Managed to do more reps with my back as opposed to my arms. Had to
do a good deal of stretching before calling it a day.