5×3 Bench Cycle – Week 3 – Heavy Bench Day

Bench Press:  10xBar + 10×65 + 5×95 + 5x5x125
DB Bench Press:  3x10x30
BB Rows:  3x5x115
Chinups:  3/1.5/1.5
Seated DB Press:  3x10x35
Seated DB Curls:  10×25 + 8×25 + 4×25

Tried to keep rest times to a minimum, at most being 30 seconds.  Bench press was difficult, right arm was working harder.  DB bench press was pretty easy, kept the negative phase slow to avoid straining the rotator cuffs.  BB Rows were a little hard.  I haven’t performed them in a while.  First set of chinups were really easy.  Going to shoot for increasing by 1 rep for the following session.  Seated DB presses at 30lbs were really easy so I went up to 35.  35s were still fairly easy, will start with 35 then go to 40 next session.  Biceps fatigued really quickly after first set on the db curls.

5×3 Bench Cycle – Week 1 – Heavy Bench Day

Exercise Sets Reps Weight
 Bench Press  5  8 105
 Dumbbell Bench Press  3  10 30
 Barbell Rows  3  6-10 115
 Chin Ups  3  3.5/2/1.5 BW
 Seated Dumbbell Press  3  10 30
 Skullcrushers  3  10 30
 Dumbbell Curls  3  10 25

Not bad for first day back in the gym.  Session went slow as I’m still getting familiar with where I need to go in the gym for equipment.