Bench Press Day - Cycle 8

Bench Press Day
Cycle 8

Overall Impression:

i really didnt want to go to the gym today but i dragged myself to it and i think today's workout was great!

on another note: next week is gonna be a deload week. the plan is relatively simple.
Deadlift Day = take 250 and do 3-5 reps, do 1 set of bulgarian squats, a little bit of ab work and we're done
Military Press Day = 135 for 3x3 light + a couple of sets of rows and bench press
Squat Day = take my 8RM (225 lbs) and knock out 2 sets of 7 reps and then do some ab work
Bench Press Day = high rep (20+) dumbbell overhead work plus some pull-ups

The Workout:

Pull-ups
- 5 reps x 5 sets = 25 reps @ 2 minute Rest Intervals
this was a lot of fun actually....i dunno why though..it just felt really good

Seated Unilateral Dumbbell Shoulder Press and Hammer Grip Pull-ups Superset
- 50 lbs x 9 reps x 2 sets and 6 reps x 2 sets respectively @ 4 minute rest intervals
big new PR for the uni presses...im glad i took those 4 minutes to rest because no way i would've been able to nail it otherwise....reps were nice and deep. i stop when the dumbbell touched my shoulder. so its almost as if each rep is done from a dead halt at my shoulders. i tried out hammer grip pull-ups after a long time and i think they were pretty good..

Dips and Bent Arm Pull-overs Superset
- 6 reps x 3 sets and 50 lbs x 6 reps x 3 sets respectively

Ab Work
- Overhead Squats
I decided to try these out....ive never done them and i took a video of me doing them (one of my last sets)..i think i actually suck at these but with time i should be better...i hope.

Shoulder Prehab Work
- Internal + External Rotations
- Dumbbell Press Plus
- Push-up Plus
- Overhead Shrugs
Ok, so the thing with the overhead squats was, i held the bar with a pretty narrow grip because my shoulders did not feel comfortable using a wide grip. now, because of this, i got scared for my shoulders and i decided to do some prehab work and i did a couple of sets of high reps (15+) of all the exercises above.