Speed bench (controlled descent explosive ascent) (6)

Warmup set

12x1 straight bar

6x1x30kgs

3x1x40kgs

Work set:

9sets x 3 reps per grip (narrow, medium, wide) x 47.5kgs

-no problem encountered, changed bench setup on power rack to minimize stress on shoulders and avoid losing tightness when lifting the bar off the rack

Floor press (5)

3x10x47.5kgs

-no problem

Dumbbell press flatbench (6)

3x8x40lbs

-no problem, getting into position was the difficult part (looking into buying Power Hooks in the future)

Supported rows (5)

3x8x40lbs

-no problem, exercise was done on an incline bench at around 45 degress, in literature I’ve read supported rows are also done vertically (sitting down using machines) and horizontally (placing the bench on platforms so that the dumbbells won’t hit the floor as you do the rows)

Bentover lateral raise (5)

3x10x15lbs

-no problem

Front raise then swing arms to side (6.5)

3x10x10lbs

-tried 15lbs first, no problem lifting it in front but swinging it to the sides is another matter

-did the exercise with elbows slightly bent since maintaining tightness is easier this way

Shoulder prehab (5)

3x12x10lbs

-no problem

Note:

-total time of workout ~70minutes

-I would rate the entire workout a 6