Bench Press and Assistance Work

Today's session was Bench press focus and assistance exercises to help develop my competitive bench.

After warming up the session went as follows:-

Bench Press (all weights in KG)
Bar * 20
40 * 10
60 * 5
60 * 5
80 * 3
90 * 3
100 * 1
110 * 1
115 * 1
120kg * 1 strong and smooth rep with 2 second pause on chest.
100 * 8
100 * 8

Close Grip Bench
90kg * 5
90 * 5
90 * 5

Wide Grip Chins
Body (76kg) * 12
Body * 12

Bent Kettlebell Rows
20kg * 12 * 3 sets

Single Arm Strict Kettlebell Shoulder Press
16kg * 15 each side
20kg * 10 each side
24kg * 10 each side


Kettlebell Dead Floor Stop Snatch
20kg * 5 each side
20kg * 5 each side
24kg * 5 each side

Dumbell Curls
16kg * 8 * 3 sets

Rotator Cuff work using a mini woody band.

Great session today and almost baclk to full strength. The 120kg bench rep was smooth without issue. At least another 5 kg there.

Feeling great!