More solid bench work. Last week's 6 x 3 @ 240 felt really easy, and so did my 5 x 3 @ 250 this week so the momentum is still strong with this one. Focusing on a full relaxed pause at the bottom, and an explosive reversal. A relaxed pause with weight that's actually heavy could be potentially disastrous as far as my tendonitis is concerned, so I'm happy to take the ego hit for now. It'll pay dividends down the road when I'm the guy handling triples with the same relaxed pause in the 300's.
Triples @ 45, 95, 115, 135, 155, 185, 205, 225
5 x 3 @ 250
http://youtu.be/dwQ883VOF54
Body Rows on Smith Machine, Feet on Bench
5 x 10 chest to bar and pause
Dips
2 x 20
Segmented Lateral Raises - 10 Lower half ROM, 10 upper half, 10 full
5's, 10's, 15's, 20's
DeFranco 21's - 7 Zottman Curls, 7 Supinated Curls, 7 Hammer Curls in succession
5's, 15's, 25's
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