ME Bench yesterday was sweet. Strength continues to climb. Started off with 2 board presses. Last time I did these was about 6 weeks ago. Back then I got 375 x 1 barely. This time I worked up to 385 x 1 no problem. Felt good so I got 395 x 1 (barely!). My spotter thought for a second I was stuck, but I told him I like to give myself a good 2 second pause on the boards to elliminate any momentum...Same as if I was in a competition. I do that with all my presses. Anyways, he started to touch the bar and it took my concentration away to yell at him to fuck off the bar.
Afterwards I did a drop set with 245 x 10 super easy for some added hypertrophy.
After I got done with those, I taped up another 2 boards together and did some 4 board presses as my ME triceps exercise. Last couple weeks I did JM Presses (regular and reverse banded) so it was cool doing something different. I didn't have a spotter for these which was fine since it balances fine on my chest. It was a new lift for me so I started off lighter than I wanted. Did 225 x 5, 315 x 5 before my triceps started really feeling it! I wanted to get out three plus sets, but I was too fatigued and didn't have a spotter for reassurance. Next time I'm shooting for 350 x 5 for my final set (according to Matt
).
Three sets of shoulder presses, JS Rows, face pulls, and biceps to finish off my day. JS Rows still drain me pretty bad, but it's a matter of being in shape vs. too heavy weight. I can nail 260 for 3x8 with perfect form. It's not the weight at all. In fact, I can go heavier. I think it's my lack of cardio combined with the JS Rows really being a full body lift because of how low I am to the ground. So I'm going to do some fast paced walking/stationary biking to increase my fitness levels.
Ended my workout with some banded pressdowns. Good forearm/triceps burner..2 sets of 20 to get some blood flowing in there.
Total time in the gym: 1 hr. 15 min., mainly setting up my boards and shit. I have a ton of volume, but after the 4 board presses, I don't work to failure. Everything is still very heavy, but I still have a rep or two in the tank. So less rest between sets cuts down gym time.