Decided to slightly change my program, the last one was responsible for some of the best strength gains of my life, but it did start to plateau. This one has a bit of a density focus, and is harder to program, but I'll do my best and try not to over train.
Bench Press
warmup
135x5
135x3
work sets
185x5
205x5
225x4
8 Rounds for time
2 Bench Press - 205
5 Chinups
Time: 9:17
Sngle Cable Row
47.5x8
52.5x8
57.5x8
Pallof Press with bar - 3x8....27.5
Band Pull Apart - 3x12......black
The bench presses felt great today, 225 for 4 good reps when Saturday I barely got 3. The timed part was all about the bench press, 205 got heavy quick, but that's part of the density training. The rest went well, these kind of workouts, when performed properly, are satisfying.
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