Today was a heavy regular bench day, so we choose either flat close grip bench or decline bench. We like decline best, so that is what we did.
Decline bench
warm up
225 X 10
295 X 5 easy
345 X 4 not too bad
385 X 2 or 3?
405 X 1 was fairly easy. Normally when I go this heavy there is some pain in the joints etc, but I think the training method we have been using has started to pay off and if we keep it up will result in less injuries and a better overall long term strength gain.
Hammer Strength Decline bench
225 X 15
225 X 16
Push-ups with one hand on medicine ball to work shoulder stabilizers
4 sets total of 10 reps (2 sets on each hand)
abs
3 X 15 straight leg situps
2 vsits 20 seconds
got home and walked on the treadmill for 30 minutes with Rileigh.
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