Warmups
Windmill machine: 2minutes
Band Pullaparts: mx20x3+benches: barx20x3
Bench Movements
Competition grip Bench+dm+lp: Warmups, 110x3 @8, 120x3 @8, 130x3 @9, 120x3 @9
Medium Grip Foam Press (paused 2count): warmups, 110x3 @7, 130x3 @8, 150x3 @9
Other movements
Closegrip elbow out foam press+lp: warmups, 70x10, 90x10, 110x10
High Tbar row: 58x10, 61x10, 64x10, 66x10
Notes
Did lots of stretching for upper and lower today. I had one less day of recovery than the plan (there was a holiday on Monday so I benched Tuesday) and I could definitely feel it. These workouts induce a different amount of fatigue to what I am used to. Creatine will help, I just need to get into the shops to get some! Otherwise went OK, my lockout strength is well down, and by the time I did my triceps at the end, my shoulders were too tired to add much weight to hit the triceps. I should also attempt to get to bed earlier, getting up at awful hours doesn't allow much time for sleeping when you muck around all night.
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