Today I focused mostly on my chest but did have some tricep work in.
If you want to see the video of each lift from today click HERE.
Warm up bench
1 set of 5 for each increasing weight going: 135, 155, 185, and 205
Working sets of heavy singles with proper form and stopped when I felt like for would break if I went up.
1 rep at 215
1 rep at 225
1 rep at 235
1 rep at 245
1 rep at 255
After that I dropped to 225 for 4 sets of 3 without breaking form.
4 sets of 3 at 225 proper form
Then moved to chained pause reps.
5 sets of 5 at 155 + two 40 lb chains with a 3 second pause at the bottom
Then moved to close grip bench to work a bit more triceps
3 sets 5 reps last set I only managed 4.
Then to dumbbell flat bench.
4 sets of 8 reps with 70lbs Dumbbells
Then to finish I just wanted to have some fun and show off a bit.
3 sets of 5 muscle ups
This was a great workout very challenging but fun.