Training – Bench Press

12 x bar
8 x 40
8 x 60
5 x 80
3 x 100
1 x 120
10 sets of 3 x 137.5 (paused)

Bench Press Widegrip (kg)

2 sets of 10 x 100

Triceps Pushdown
Dips
Triceps Lying Extension
Barbell Curls
Cable Crossover

various

Notes:
I’ve never done 10 sets of 3 with 137.5kg before. Considering that I was pretty sleepy and semi-tired I think I’ve improved a lot and I’m pretty happy with that. I was half-asleep the whole time and I yawned countless times because in the morning I went for a quick ride with some friends… and trying to ride fast requires lots of body movement etc. After every ride my knee hurts but its definitely worth it!

55km from my home on the 17th of November… not too bad!

4 superbikes!

GoPorn!