Overhead Press
Barx20
30kgx10
40kgx8
45kgx5
45kgx5
45kgx5
NOTES: Took a wide grip to activate shoulders more, need to get a stronger base and keep the bar closer. Felt locked in for the most part.
Chin Ups
BWx5
BWx5
BW+10kgx5
BW+10kgx5
BW+10kgx5
NOTES: These were tougher than I'd like, I'm just plain bad at chins. Need to slow down on the eccentric.
DB Bench
26kgx10
28.5kgx8
28.5kgx5
28.5kgx10
NOTES: These were easy, really felt focused on the slow eccentric and my chest burnt hard.
BB Rows
60kgx12
60kgx15
NOTES: Easy money, slow eccentric and big trap, arm and rhomboid burn. Need to activate my traps more.
Incline Bench
50kgx12
50kgx12
NOTES: Almost all reps were paused on my chest, so tough to put the bar back on the rack.
Hammer Curls
2x16kgxfailure
NOTES: I still hate curls but I will keep doing them.
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