Well, add this to your list of reasons to make sure you're paying attention in the gym:
I hadn't had a good workout in over a week, so I came to the gym excited to lift some big (for me) weights. So, I went to the bench press and busted out my first set of six reps, at ten pounds heavier than last time. Then, I did my single-rep heavy set, and when I pulled it off the supports, I knew something was wrong - it was way too light. Seems I had only put on 135, which was 10 pounds lighter than last week. I probably should have increased the weight and done it again, but I didn't. So, I did 135 for my next set of six, which is what I did last week. Well, I could only do 4 reps compared to last week's six. At this point I realize I haven't done a single set of rows, which are supposed to be supersetted with my bench press. So, I had only had half the rest time I was supposed to. Needless to say, my bench press numbers are crap. Everything else was pretty good, though.
Superset (sort of):
BB bench press:
125 x 6
135 x 1
135 x 4
150 x 1
105 x 8
BB bent-over row:
95 x 6
125 x 1
115 x 6
145 x 1 (+10 lbs)
105 x 9
Superset:
Close-grip lat pulldown:
140 x 8
140 x 8
DB shoulder press:
70 x 7
70 x 5
Lower-body Russian twist
10
10
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