First Bench Day

The first bench day of the new program was hard but perfect. gaining 6.5-11.5lbs in 16 weeks is going to be much easier now that I have a feel for what the Hypertrophy section of the plan is going to be like!

Started off as a usual bench day does.

Warm up:

Band pull aparts 3x6

Face Pulls to help with pulling off faces 2x8

Lateral raises 2x8

Bent over lateral raises 2x8

The workout was more volume than I'm used to, but it felt amazing! The pump is REAL!

Workout:

Wide Grip Bench Press: 65-70%x3x8-10. 140x10, 145x9, 150x9

Narrow Grip Bench Press: 65-70%x3x8-10. 140x8, 145x8, 150x8

Pullups: 4x10. Grip was between neutral and wide grip

Skull Crushers: 65x3x10

Snatch Grip High Pulls: 95x3x10

DB Curls: 20x3x10

Forgot to bring my phone into the gym today, I'll remember tomorrow for deadlifts!

Today felt really solid, everything kept tight during bench, and the wider grip than normal made the pullups a fair bit harder than normal, and really made everything have to work!

The weights that I use for accessory is light, but you don't need to kill yourself on accessory work, put as much effort as possible into your main lifts for the day, then use your accessory work like a bodybuilder and really think about the movements, and making your muscles work for each rep. you don't have to curl 1000lbs to make your arms bigger, you do however need to get stronger as a whole.

#workouts