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For those of you who don't know my story, i hurt my right shoulder pretty bad last fall benching.. messed up rotator. Well i've always been worried about going back heavy so i just avoided barbell bench completely.. and i didn't do chest for a good 6 monthes at one point. I started doing dumbells about 3 weeks ago so i figured i'd give barbell a try. With some motivation from Parabellum (thanks dude) I tried it tonight.. and I was in pure shock with what i pressed.
Flat Bench:
Warmup: barx20, 85x15, 135x12, 135x12
Work Sets: 185x6, 185x8, 195x6, 205x4, 225x3, 225x5(5th assisted)
, 135x8
Incline:
warmup: barx20, 115x12
Work Sets: 135x10, 155x8, 155x8, 155x6, 135x8
Pec Dec Flies:
80x12x12x12x12
For flat bench... before i hurt my shoulder i was doing 225 for sets of 6... max was 245 at the time. After an entire year of off... i'm suprised i got 225x5... How it's possible.. i'm not sure.
Flat Bench:
Warmup: barx20, 85x15, 135x12, 135x12
Work Sets: 185x6, 185x8, 195x6, 205x4, 225x3, 225x5(5th assisted)
, 135x8Incline:
warmup: barx20, 115x12
Work Sets: 135x10, 155x8, 155x8, 155x6, 135x8
Pec Dec Flies:
80x12x12x12x12
For flat bench... before i hurt my shoulder i was doing 225 for sets of 6... max was 245 at the time. After an entire year of off... i'm suprised i got 225x5... How it's possible.. i'm not sure.
