View Workout (Aaron Lin)
progression
September 17, 2013 (Afternoon)
Exercise Type: Weights
Comments:
very happy with my bench press progression thus far. 4x8 with 160lbs was easy. second set was probably the hardest aside from the last 2-3 reps. lifting off from the rack feels light and easy. first rep is always slow and controlled eccentric and then boom. pound out those reps liek a machine. rotator cuff didnt hurt on unracking today. OHP. did 8 reps with 95lbs, then 5 reps with 100lbs and then 105lbs for 3 reps, failed on the 3rd though. front delt felt it def. im not worried about the OHP that much as long as im progressing in my bench press its all good at this point.
laterals. ive identified this as the source of pain. did drop set of 40lbs to 30lbs for 5 reps each on all 3 sets of 10 today to adjsut the CNS to 40lbs. much heavier than 35. but thats what it is. isolation exercise bullshit nuances. i think i will lower the weight for this next time to like 25lbs and do it extremely slow and controlled. zero momentum to protect the cuffs.
dips. 2x10 with the large chain, very slow and controlled reps. third set was a drop set of 8-8 down to bodyweight. good shit. good pump in the tri's.
5x10 skullcrushers w/ 50lbs. those long heads be hangin'.
Goals by the end of the season? :
Squat: working sets with 245lbs
Deadlift: working sets with 350lbs
Bench press: working sets with 185lbs+