Bench Press and Upper Back Extravaganza

2 October 2014


Warmed up by supersetting two upper back exercises:

Straight-arm pulldown 3s x 8

Cable upright row 3s x 8

Then on to bench presses, 305 lbs. 3s x 6, SlingShot 340 x 6

All good, on to sets of five next three weeks.

Wide-grip paused bench press 3x3

Behind-the back barbell row 4s x 8 - like a shrug but not quite. Hold bar behind back and raise above ass level by raising your shoulders vertically and bending your elbows, keeping it close to the body. A wicked burner of an exercise.

Chest supported DB row on incline bench 3s x 5, heavy

Short range rear delt laterals on incline bench, 1 set x 30

Seated front military press 3 sets x random reps, light weights

Short range heavy side laterals, 1 x 20

DB hammer curl 3s x 8

Tricep pushdown 3s x 10-12

Machine preacher curl 3s x 8

Tricep machine press 3s x 8

EZ bar curl with extended negative 3s x AMAP

Will probably start doing an extra light training day where I just do shoulder presses and the upper back exercises as a giant complex. Good times.