Upper Push, HLR, Curls

sRPE @7.5

BW - 222

Log Clean & Press -

125X1, 1, 1 @~8

145X1 @~9

DB Bench - 60sX10, 9, 7 @9/10

Machine Flyes - X7 @10

Hanging Leg Raise w/straps - BWX10, 8, 7 @8/9.5

Machine Preacher Curls - X10, 8 @10

super-set with

Cable Rear Delt Flyes - X10, 7 @8/10

First time using a Log for anything.  I warmed-up with the lightest weight log (~50#), and then moved to the next lightest (~125#) for working sets.  Interestingly, the lighter log has a larger diameter, and I found it made the rolling transition from lap to chest easier than with the smaller diameter.  I think I possibly could have handled more weight with the larger diameter log.

During my recent hypertophy focused training, I felt like I was getting more "training artifacts" (burn, pump, DOMS, etc.) from really deep DB Flat and Incline Benching than I did from really deep machine flyes.  Today, I tried using the Flyes as a finisher after the DB Bench.  Hard to say how much impact it had, but I definitely have some pec DOMS today.

I thought I would do Hack Squats but the machine was ocupado.  Decided to pivot to HLRs since I haven't done ab and hip flexion work in a while.  

Finished with some more stuff I've never really done.  Using the behemoth preacher curl machine, and bent-over cross-body rear delt flyes.  Preacher curls were ok, but the rear delt flyes felt really good.  Might bookmark those for later.  

UB: Reps Week 5. Bench

Defranco Shoulder Mobility

Bench -
BarX20
65X10
105X6
135X3
180X1
135X16, 2, 2, 2, 2, 3, 3 (30 total reps)

Standing OH Extensions - 55X12, 45X12, 12, 12, 15

Cable, Neutral Grip Upright Rows - 3X10

Strange bench session.  135X16 is a Rep PR and an increase to my projected 1RM.  So yay, BUT that 16th rep was so goddamn hard I only locked it out as it traveled back into the J-hooks.  Then on that last set of two, I didn't set my feet far enough back and my heels came all the way to the floor on the presses.  The result?  MORE STABILITY AND A STRONGER PRESS.  This led to being able to close out the bench with two sets of triples.  So, I guess, this was a really awesome session because of the big PR and the improvement to my form, but it felt crappy at the time that I could barely even get 16 reps on my first set.

I should note that the 180 felt pretty easy, which was comforting.