Here's my favorite song by the iconic metal band, Slayer. Killing Fields.
I did my heavy bench session today instead of Saturday since I'm going to Mayhem Fest and got talked into testing my raw bench. Even though I haven't been feeling 100% lately, I hit an all time PR.
AM
Weighted Pullup
chains + 2.5 x 5 x 5
High Cable Row
120 x 10 x 5
Curl Machine, 1 arm eccentric
Another exercise I made up, do curls on a machine with both arms on the concentric, but lower the weight with only one arm. Be sure to alternate arms.
PM
Raw Bench
295
315
330
The pause could have been longer...
Raw Bench, Long Pause
275 x 3 x 3
Side Delt Raise
25 x 10 x 5
a) Cable Triceps Extension
95 x 10, 10, 10, 8
b) Machine Curl
100 x 10, 10, 10, 8
It's clear from the video that my weak point in raw bench is right on the chest, so I did some long pause work. I'll work on strength off the chest for the next month or so and re-test. I think 350 is attainable.
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