[GqArtguy]

Day 7 “DE/Low Bench Day”

1. Decline Close grip bench up to a heavy triple ~85% (use speed to work up to this) 205, 215, 225, 230, 235, 240/3

2) 3 Board Press: 240/3

3) Parallel Grip DB BP: 85/3, 80/4,3

4. DB Rows: 75*2/10, 65/10

5. Upright Rows: 75/10, 65, 55*2/10


6. Biceps: Hammer Curls: 25/10, 20/7, 15*2/10


It was international bench day, so I had to use the decline. Unfortunately, the decline bench is distant form the actual benches so ironically it was difficult to get a spotter. Additionally the minimum boards that they have in my gym is a 3, so lower end boards arent very accessible. These are the reasons I only did 1 set of board presses. To supplement I did the DB presses and only got it for roughly a 3*3 instead of a planned 3*5, my tris were toast so 3*3 was fine.

The rows were nice, my lats were surprised when I went above 6 reps. I dropped to 65 because the 70's were being used, oh well.

Upright rows: I really really hate these and am going to change them because they feel really weird on my wrists. I tried various grips and just couldnt get a handle on it.

The hammer curls were very humbling. Maybe part of it was due to my forearms being tired from DL day, but I just sucked at these today. Oh well, work capacity has no where to go but up.