At least once every 3 months I tear my right pec while benching. I'd usually do a warm set of 225 lbs for 10 reps and then bump it up to 275 for 5 reps and each set go heavier for 5 reps for a total of 5 sets. It would usually get torn on my 3rd or 4th set. Since the last time, I've been warming up with a set of 135 for 20 or so reps, then another warm up set of 225 for 10 reps, then up to 275 for 5 and so on. Today, I tore it up pretty good (the worst so far). It was the first time I've done chest in 9 days (I was sick).
set 1- 135/20 reps
set 2- 225/10 reps
set 3-295/6 reps
set 4-315/5 reps
set 5-315 TORE on 2nd rep
I had NO spot and did not struggle on any of these sets so I can more than handle this weight. It hurts to even open a door right now. Does anyone have suggestions? Stretching maybe? Anything?
set 1- 135/20 reps
set 2- 225/10 reps
set 3-295/6 reps
set 4-315/5 reps
set 5-315 TORE on 2nd rep
I had NO spot and did not struggle on any of these sets so I can more than handle this weight. It hurts to even open a door right now. Does anyone have suggestions? Stretching maybe? Anything?