Bodyweight - 247
Close Grip Pause Bench -
barx50,20
135x15
225x5
275x4
315x3
365x2
405x1
365x3,3,3
315x8,8,8
Incline Db Press -
110's x 8
150's x 4 just too fucking tired after all the benching. Didn't feel heavy, just ran out of gas after the 3 reps. You'll see on the vid.
Flex Row - stack x 8,8,8
Notes - Really solid session. I got some vids this time so you can get an idea of the bar speed I'm getting on all of my sets. Nothing is heavy. All fast and crisp.
"close grip bench 315x8 all pause"
ReplyDeleteThey were not all paused, only 3 were. just sayin
No, they were all paused. A pause doesn't have to be 2 seconds. It needs to be long enough to eliminate some of the myotatic reflex from the rep. Which I do every rep. But hey way to show up and puff your chest out.
DeleteNo, a pause is when the bar lays motionless on the chest. Time has nothing to do with it.
Deletedude go eat a bag of lexington steel dicks. K? Thanks.
DeleteI thought you were going to fight your spotter to the death the way you looked at him when you stood up after the 8. I think I heard him crap.
ReplyDeleteI did. He's dead.
DeleteLOL, I noticed the death stare too, he must have asked Paul about CNS burnout or butt tuck.
DeleteLOL I actually just turned around and said thanks for the spot. I guess my "normal" look is a bit scary. Not intentionally.
DeleteNice work Paul...everything looked strong there. I know what you mean about getting gassed on the inclines, this happens to me a lot, especially if I've done a lot of volume on bench or on low carbs - the strength is there, but no rocket sauce left in the tank, lol.
ReplyDeleteOut of interest, how far is the commercial gym you train at from where you live? I know a lot of people laugh at the shit that goes on in commercial gyms, but here in the UK you have to drive at least 20-30 miles to find a gym which is half decent and has a squat rack or dumbbells over 75lbs.
That's about right. The weight itself feels light, but it's what I call "the bottom falls out". Just nothing left to rep with energy wise.
DeleteThis gym is literally 4 minutes from me. Sorry to hear you guys have such a drive.
Are those bars on the light side, i.e. not 45 pounds? In the 365x3 video it looks like 3 plates, a 25 and 5 per side...that's 375, no?
ReplyDeleteAt this gym they use those old kilo based Weider plates. So it's 44 pounders instead of 45, and 22 pounders instead of 25. So I slap on a 5.5(?) to make up the difference essentially. :)
Deletedude i love your site and your opinions. do you always bench close? wonmdering
ReplyDeleteYes, saves my shoulders.
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