Weds, 5 June 19
OHP: 85x5, 95x3, 105x8, 100x3, 95x3, 90x3, 85x5, 75x5, 70x14
Bench: 100x6, 120x5, 140x3, 140x5, 140x7, 140x4, 140x6, 140x8
Cable Face Pull: 60x15, 70x15, 80x15, 90x15, 100x15
DB Curl: 30x15, 30x12, 25x3x10
Barbell Row: 135x4x10
Now, I shouldn't be doing back to back upper body days. In the future I will make this a cardio day with some general fitness work. Yesterday's workout wasn't brutal enough to make me need to take the rest day.
That being said - OHP was pretty easy. I tried to do each rep start explosively, then controlled the negative on the way down. Bench press was slow and deep - no bounce. I have been adjusting my face pull form a bit to better engage my back, so I started light with high reps to work my way up and grease the groove. DB curls became REALLY hard. My biceps aren't terribly big, so it didn't take long for them to get filled up with pump. Barbell rows were hard, but fine.
I switched to the 4 day program instead of 5. This will allow me to rotate my Monday and Friday exercises a bit more. Mondays are usually a good day for me as I am well rested and fed, so it's kind of nice to be able to put that extra on to everything rather than say, just squats.