Ryan Price

Primary Bench Day + Accessories

• Bench Press 1x1 150 kg (330 lb), 1x3 140 kg (308 lb)
• Wide Grip Bench Press 2x6 125 kg (275 lb)
• Weighted Dips 1x5 60 kg (132 lb), 2x7 40 kg (88 lb)
• Weighted Pull Ups 1x5 40 kg (88 lb), 2x7 10 kg (22 lb)
• Cable Lat Pull Downs 2x10 90 kg (198 lb)
• Dumbbell Overhead Press 2x7 40 kg (88 lb)
• Cable Side Lateral Raises 2x10 10 kg (22 lb)
• Dumbbell Incline Curls 2x10 18 kg (39 lb)

A very strong start to the block: 150 kg flew up for a single, followed by 140 kg which flew up just as fast for a triple & some wide grip bench press for some variation as I bench narrow by default. Wide grip bench seems to blow up my chest so it’s nice to implement it back into my training. Started doing weighted calisthenics again, starting off with weighted dips which felt surprisingly great. Surprisingly because I haven’t done weighted dips in months. Followed by weighted pull ups which felt slow & weak but that’s to be expected considering I’m heavier than I was when I used to do calisthenics. Next up, cable pulldowns, using a close grip to hit the inside back muscles, the ones that are more reasonable for stabilization. The pull ups will slam the outer back muscles so it’s a good balance. Dumbbell overhead presses hasn’t felt this strong in a very long time, this is the second block of DB OHP and the weight is shooting up. Could barely get 8 with the 35s, now I’m repping the 40s with a rep or two in the tank. Cable lat raises to really target the side delt, the bench & DB OHP blast my shoulders as well as the incline work I do on day 2 so getting some low impact isolation work is again, a good balance. Finishing off with dumbbell incline curls; I’ll be doing weighted chins and some heavy curls in at the end of the week so it’s nice to get the lighter, more targeted work out of the way (bicep long head). Overall a very successful session 💪

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