Bench Press Strength Conditioning Week 3

Pause Bench Press

135x 2 x 6

225x 6

315x 3

365x 8 - all time PR for pause bench

405x 3 - ties all time best for pause bench

Seated Hammer Curls

45x 3 x 12

Tricep Extensions

115x 6

155x 3

105x 3 x 6 paused, wide grip

Seated Rows

5x 100-195 x 8-12

A big PR for me today with the 365x 8 paused reps. My front delts and outer pec muscles get really sore after my bench workouts so I dropped the narrow grips and went to an isolation exercise with the extensions. The close grip seemed to irritate my wrist so I tried a wide grip. these were different and left my triceps feeling good and pumped. The seated rows however caused quite a bit of discomfort in my injured shoulder.