Ignite - Building a bigger bench

[Ignite]

Hi People - Working on increasing my bench press and thought i'd start up a logg to take you on my Smolov-Jnr experiances

Hit a shaky 110 the weekend before i started so have set my max at 105kg

approx 82kg 26% BF.

Day 1

Bench 75Kgx6x6 Completed - relatively easy, although i could feel myself pushing for the last rep on last set. Rest periods were relatively short throughout.

Carried on and worked out shoulders with a little bit of traps.

Barbell Shoulder Press - 60kgx7, 60kgx6 50kgx10

Side lateral raises(12kg-8kg) - 10-10, 8-12, 8-12

Front Raises(20kg-15kg) - 8-12, 10-10, 10-4 dropped to 11.4kg for another 6.

Upright row supersetted with reverse flys 45kg - 6kg respectively - 8-8, 8-8, 8-8

Shrug Machine level 17 - 8, 8, 8

Eats

cup of oats, protein shake

half a muffin=o

4 eggs scrambled, + protein shake(ran outah eggs=/)

butter chicken(250grams chicken+half a cup of rice, ran outah rice lol)

Workout

Double scoop protein shake

Pasta(200g mince * cup of pasta+sauce)

Eats were average, really need to start shovelling down some good food.

Rest day tomorrow back into it Wednesday

[Ignite]

Day 2

Bench80kgx5repsx7sets completed.

Bent over rows supersetted Underhand rows 52.7kg 4 sets of 8-8

Done and dusted, really really tired tonight so will keep it short and sweet=]