06/17/2016 Bench Day: Wave 2, Week 3 Heavy Day
Stick stretches, hyper extensions Bodyweight 1 set
Bench:
Bar X 2 X 15
95 X 5
125 X 5
155 X 8
190 X 6
220 X 5
250 X 3
250 X 3
250 X 3
250 X 3
250 X 3
220 X 12 AMRAP
220 X 15 AMRAP
Palms facing dumbbell bench: 45lbs X 3 X 10
Incline bench: 180 X 3 X 3
Dumbell French Press: 25lbs X 4 X 15
Standing over head press:
Bar X 12
65 X 12
95 X 12
95 X 12
Bird dogs, stretched PSOAS.
My back is still sore in the lower middle part from my test day on bench. I kinda think it's a bone bruise if that is something you can get on your back. My lower back is still sore but not real bad. Just mildly.
Bench day went nice. I didn't try to arch my back too much, just a little.