SUNDAY: D.E BENCH

Bench press:
90 x 3
90 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3

D.B Extensions:

66(lbs) x 6
70 (lbs)x6
70 x 6
70 x 6

Military press:
60 x 6
70 x 3
60 x 6
60 x 4
60 x 3

Barbell rows:

70 x 6
70 x 6
70 x 6
70 x 6

Hammer curls:

40(lbs) x 6
40 x 6
40 x 6

-Gonna be laying off soon, was playing around with the weights to find out if i could lift 'em, still not ready for 90 as speed work, my M.Ps arent increasing could be 'cause of a weak core

-I actually got a good pump by taking nearly all of 'em up to 4 instead of 3 sets, muscles are even more sore and in future i may take it to 5, seems to help increase work capacity as well

-My deload, if i do, that is, will probably be accessory lifts taken to 4-5 sets with higher reps, im not gonna start of with a 1-rm compound movement, need to give the joints some rest, may incorporate cardio into work out