... Today, I worked on my bench weak points such as the pause on the chest and my weak tricep lockout ... Also spent some time on my shoulders ... Didn't do any back exercises because my lats and traps are extremely sore and I didn't really have time ... so I hit a few MAX EFFORT BICEP CURLS !!!!
Bench with Extra Long Pauses
-> using 2 full seconds to pause each rep on my chest
135 x 2
135 x 3 --> P.R.!! (for long pause)
135 x 2
135 x 1 + fail (3 second pause on first rep, triceps died)
Shoulder Press
85x5 --> P.R.!!!
75x6
75x7 --> P.R.!!!
-> bringing bar down to just below chin
Pin Press (Bench)
-> started with normal grip and the pins at level '14' (about 3 inches off chest)
115x6
115x5
-> then moved pins up to level '13' (about halfway off chest) with pinkie fingers on the rings (a closer grip)
115x10
115x7 (triceps died)
95x12
Open Bicep Curls
60x8 --> P.R.!!!
60x6
Reverse Curls
50x12 --> P.R.!!!
50x12
50x12
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