Good Chest, Weak Triceps
This was from last Friday, Feb 19.
Barbell Bench Press: 170 RP: 7+5+3 (for 15 total)
Barbell Bench Press: 145: 7, 7, 6
Smith Incline Press: 52.5 per, RP: 6+5+3 (for 14 total)
Smith Incline Press: 40 per: 9, 7
Skull Crushers: 70: 10 +12 close-grip bench press
Skull Crushers: 70: 10
Dips: 15
I finally beat 170 lb on the bench press! I’m very happy about doing this. It took 5 attempts spread over the course of 3 weeks to get there. Now I am ready to have a go at 175 lb for my next chest workout on Wednesday. After that rest-pause set at 170, I dropped down to 145 again and did a few regular sets limiting myself to 2-minute breaks between sets. I didn’t have a spotter after the RP set, so I was a little timid trying to push for more reps on these. I did push it really hard though, and I think the low numbers could be as a result of pushing out all 15 reps at 170.
I also saw improvements over last time on the Smith incline presses. I only had a total of 11 on my RP set last time, but got 14 here. I’m hoping to get all 15 next time and bump it up to 55 lb per side. Again, I dropped down to 40 per side after this for a couple regular sets while only resting 2 minutes between.
I was feeling pretty weak after all this, but had to try some skull crushers for my triceps anyway. I felt the form was really bad on both sets (elbows flaring out too much,) and didn’t even do close-grip bench press after the second set because I was just too exhausted to even try 1. To make up for this, I pushed out a few extra reps on my set of dips. Since I hit 15 on that, I will definitely add some weight using a dip belt next time.
Tomorrow will be another leg day, so I’m eating a lot and preparing myself mentally for my first go at 195 lb!
For more info on the exercises done in this workout, visit the Exercises page. For greater detail on what all my numbers mean, visit the My Notation page.