Went back to the flat bench today after having a few weeks away from it. I also reduced my range of motion to the bottom portion of the lift more so then I have been lately. Under the heavier loads I've been feeling slow and weak off the chest. Once I started putting more tension on it for longer periods of unbroken time, the training started to feel a lot better.
Just used today as a feeler for my 5-3-1 program which I'll begin next week. Jakes also going to be using it so hopefully he'll make some good gains as well.
3rd week of doing the arnold flyes (easiest way to describe them) and I seem to be getting better at maintaining tension with them (and "the squeeze"). More of a cross between a flye and a press really. I was more sore after these then the week before. Worked up to 2 heavy sets of 20kgs x 12 plus about 4 more with lighter weights.
Chucked in some machine pressing as well. Also kept the load off the tris as much as possible. Stuck to sets of 12 plus with these and only used 35-40kgs a side for short strokes.
Finished up with tris which seemed to feel better then they have for a while. I think emphasising the chest more has left me more in the tank for these at the end of the session. Got owned but felt really good. Also got through 4 exercises in record time. 60 mins.
Will jump straight in under the bar with 60kgs for a warm up next week rather then piss about with the bar.
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