2021JUL27 (BUL D1.W12)

Axle Bench Press + Dips:

(20 x 5) + (bw x 1)

(20 x 5) + (bw x 3)

Axle Bench Press + Reverse Hyper Rows:

(20 x 5) + (90 x 10)

(40 x 5) + (90 x 10)

(60 x 3) + (90 x 10)

(80 x 1) + (90 x 10)

(60 x 5) + (100 x 8)

(80 x 3) + (100 x 8)

(100 x 1) + (100 x 8)

(80 x 5) + (110 x 6)

(100 x 3) + (110 x 6)

(120 x 1) + (110 x 6)

Axle Bench Press:

100 x 3

120 x 2

140 x 1 * dmax

160 x M

140kg Axle Bench Press

Chins + Dips:

bw x 5 + bw x 5

bw + PUR x 5 + bw + PUR x 5

bw + RED x 3 + bw + RED x 3

bw + BLU x 1 + bw + BLU x 10

bw x 5 + bw + BLU x 10

bw x 5 + bw + BLU + PUR x 10

10 Banded (Blue + Purple) Dips

Standing Plate Cuban Curls + Seated Axle French Press:

(1.25 x 20 + 15 x 10)3

Seated Band Face Pull:

Green x (15)2

* Notes:

- I had high aspirations of benching more than 140kg, but ended up flopping on my face (or at least into the safety stands) with 160kg, which was a little more than I could possibly chew off today.  I should have stuck with my original game plan of benching 150kg for a daily max, but I got to impatient and overly ambitious, resulting in a massive failure at 160kg.  However, in retrospect, the 160kg felt solid on the decent and I honestly believe that I could bench that amount within the next 3-4 months.

- The banded dips were absolutely brutal.  The stretch in the bottom position is intense both in the chest, shoulders and triceps.  It feels like my ribcage is about to rip into two, but, damn, it's a super challenging exercise that I thoroughly enjoy.  My goal (hope) is to get 50 consecutive reps of body weight dips, and I think the banded will with definitely help me achieve that goal.