View Workout (Aaron Lin)
rage bench
June 28, 2013 (Afternoon)
Exercise Type: Weights
Comments:
started off with some C4. then NO-Xplode after the warmup for the first exercise. today was supposed to be a hypertrophy day. but i figured if i wanted to improve my shitty bench then i'd need to step up the frequency for the flat bench. so i aimed for 5x5 with 170lbs. first set was eh, easier than last time but still wasnt 100% smooth. second set was better though. 3rd set i was like motherfuck this shit. and rage benched. probably produced more bench press power than i ever did before as the first 3 reps was easy as fuck. tried not to pause or go slow cuz it wastes energy. only the 5th rep was kind of a slower struggle. same story with the 4th set. judging by this the 5th set shoulda been a piece of cake. had j-freezy spot me just in case. but somehow i set up incorectly, just didnt start the set off right. and the first rep was a tremendous struggle. like off balance or something. i think i took too long to set up. should have just reset or something. second rep was ok, 3rd needed a spot so did the 4th and 5th. but john kind of spotted too listlessly. and left me hanging in my sticking points which wasted a lot of energy. i need a more experienced spotter. overall though im ok with how today went, i'd say im ready to move on to 175lbs.
I also tried the powerlifting technique for bench press as opposed to the flared elbows. digging the feet back and arching the back into a high compress ready. this is definitely better than the other shitty way. if matt ogus can achieve aesthetics like this then so can i.
Inclines. went to 125lbs this time. went for 3x8. first 2 sets were pretty easy, felt extremely poewrful given that i was way pre exhausted. 2nd set was only a struggle at the end where i couldnt lock out the last rep. 3rd set took too much rest waiting for john to spot. shoulda just went for it. but despite that i had trouble with 7 and 8. its aight though. go for 4x8 with 125 next time.
next was lateral raises. used 30lb DBs. first for 2x10. def getting better at this weight. then a 8-4 dropset from 30-25. then 2 sets of 12 at 25, 9-3 r/p 5th set. then a NOS 25-20-15-12-10. lateral head of the delts are def burning right now.
CGBP. just 95lbs, 3x10, fast dynamic reps.
skullcrushers 3x8 with 50s. easy.
decent day.