Thursday, January 16, 2020

Upper body - new routine

Thurs, 16 Jan 20

Bench: 135x5, 185x5, 210x5x5
BB Pendlay Row: 135x10, 185x5x10
Decline DB Press: 50x5x10

I am keeping bench the way it is.  Progress is slow and steady.  Today I was able to complete all the bench sets, with an RPE around 8 or 9.  I'll leave it another session. 

I had pretty well maxed out face pulls on the machine and while I was feeling the flyes in my pecs, I didn't feel like I was advancing at all with them.  So I switched to a row for my upper back and decline DB press with hooks for chest.  I had success in the past doing decline DB press - and with the reps per set around 10 I do feel it in my chest.  What I will probably do is work on maxing out the accessories to 15 reps across 5 sets.  Once I do that I'll add weight and drop back to 10 reps - rinse and repeat.

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