Benching 9.21.09

Bench

I am going to do a few week run with foam roller pressing to hit the upper end (triceps hard) and then get some full range volume in.

Full range bench
Bar x 20
95 x 10
135 x 10
225 x 5
275 x 3
315 x 1
365 x 1

Foam roller press
365 x 3
385 x 1
405 x 1
415 x 1
Right arm is still weaker and shoulder acting Ill stop here and work up slowly over the weeks want to hit a lot of lighter volume that seems to help the should and build strength.


Db row
70 x 5 x 14 sets
100 x 20

Full range Bench
315 x 5
275 x 8
225 x 12

Incline DB
70 x 10
80 x 10
90 x 10

Heavy Curl single load + whatever the bar is 15 or 20 lbs??
90 x1
100 x 1
130 x 1
Just slowly bumping this each week to see how the arms react. So far some slight pain but not bad with the volume so low