Happy Bench Day!

“Be watchful, stand firm in the faith, act like men, be strong."

—1 Corinthians 16:13

GYM TEMP: 85 degrees

MUSIC: Wolves at the Gate, Captors

Decline bench press (contest grip- index fingers on 32” rings, all reps paused on chest)

135x10

225x3

275x3

315x3

365x3

375x3

4 board bench press (medium grip- pinkies on 32” rings, all reps paused on boards)

135x3

225x3

315x3

405x3

425x3

440x3***PR

Reverse grip pulldowns

220x8

230x8, 8

Bent over barbell rows

135x5

225x5

315x5, 5, 5

Power shrugs (these are done loosely with a little leg assistance)

135x8

225x8

315x8

385x8, 8