Started workout quite late around 6:30pm, assisted friend with her workout

Speed Bench

10x2x20kgs warmup

6x1x30kgs warmup

3x9x45kgs 3 alternating grips

-not as fast as I want it to be, slight pain left chest first few reps of warmup, once I got going the pain disappears, I might need a better warmup routine (7.5)

-need to determine optimum hand placement for the bar I am using at home, compare with the ff bar, better yet measure it

90 degree elbow angle press

10x3x45kgs competition grip

-no problem except for slight pain in left chest during first few reps of first set (6)

Bentover rows (wide, overhand)

10x3x(12 rep weight) used 50kgs

-no problem (5)

Bent over lateral raises

10x3x20lbs.

-no problem, feels easier today compared to previous weeks (5)

Regular Bench

10x3x45kgs

-no problem, 3^rd set using more of leg push (6)

French press

10x3x22.5kgs.

-no problem, I can go 25kgs next time, no pain on elbows this time (6)

Rate whole exercise (1 to 10) also write comments on what happened per exercise and what you felt.

Rating: 6.5

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