So my bench was pretty awful this day. I was still sore from my squat session the day before and just couldn’t get into my groove. It happens. I’ve made peace with the fact that I won’t have a great training session each and every time I workout no matter how bad I’d like to.

Here’s how my workout broke down:

Lots of foam rolling/LAX ball work (I’ll video this stuff soon)


1. Overhead Wall Throws – 5 x 5 (5 kg ball)

2.a) Bench Press – 75 x 5, 85 x 5, 100 x 5

b) Rope Facepulls – 3 x 12

3.a) DB Rows – 4 x 12 (45lbs)

b) Incline DB Bench –¬† 4 x 10 (25 lbs)

4.a) Clean & Press – 3 x 8ea (22.5 lbs)

b) Med Ball Front Raise – 3 x 15 (7 kg ball)

5. Swiss Bar Rows – x100
Even though my bench wasn’t great the rest of my workout went alright. I’m going to test my 1 rep max for my bench next week so I’ll be sure to post a video of that when I do.

Bench & Upper Body

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