08/01/11 - Volume Week 1 : Bench Day

1) Paused Bench - 2-3 @8-9  : Est 1RM - 137.5-140kg (increase from Wednesday)
Weight    Reps     Sets    RPE
80kg         3           1        7
100kg       3           1        7
120kg       2           1        8-8.5
115kg       3           1        8.5
115kg       2           1        9

2) Push-Press 2-3 @8-9
80kg         3           1        7
100kg       1           1        10 - PR
95kg         2           1        8.5
95kg         1           1        9.5-10

3) Dips
BW 10/6
3rd set used mini band , reps - 7

alternating with
4) Pullups
4/5/3

Band pull-aparts 2 sets of 10 for pre-hab.