I had originally planned on doing floor pressing today for my ME upper work, but I decided last second to switch that to close-grip bench press instead. No real reason aside from being lazy and not wanting to have to remove the spotter pins from the squat rack this morning.
I didn’t go to BJJ last night, although, I’m actually glad about that rather than regretting it. My son decided he was going to not sleep well around 2:30am this morning, and was just tossing and turning after we brought him into bed. The end result was me not sleeping from 2:30 to 4am, and just getting out of bed at 4 in frustration because there was no other choice. I was just wide awake at that point.
Anyway, I’ll keep this straight forward, and get into my workout:
Heavy 5 Close-Grip Bench Press – 175×5 (RPE8)
Paused Close-Grip Bench Press – 140x5x3
- Stuck to a solid 30 second rest interval between sets and that definitely caused a bunch of trouble with regards to fatigue. By the last set, the last rep felt like it was a 9-9.5 and my triceps were really pumped up at this point.
1-Arm Dumbbell Row – 65x15x3
- Much harder than I had expected these to be. The 65s used to be really easy, but considering it’s been a few months since I’ve done dumbbell rows, these were very challenging. Just have to keep at it, and wave the intensity up and wave the volume as I get stronger on it.
Overhead Triceps Extensions – 35×20/35x15x2 SS w/ Face Pulls – 35×20/35x15x2
- Simple super-set that completely fried my triceps, biceps and upper back. I had planned for 5 sets of 20, not remembering that the last time I used that kind of volume, I’d been using only 25lbs, so I’m going to have to work to build up to that. First work to hit 3×20 and then start adding sets.
Chin-Ups – 5×3
- I ended up skipping these. My arms were just completely fried and I couldn’t even stomach the idea of trying the first rep when I tried. I’m sure, if I had really pushed it, I could have gotten these done, but just didn’t care enough. I think next time, I’ll push the chin-ups to right after the primary movement so as to avoid this issue.
Ramble on Fitness 