11 weeks out, Day 5, bench press

This morning's bench press session went well.  It was touch and go bench press volume day along with incline dumbbell presses and shoulder/arm assistance work.  I also did the adductor/abductor machines again to see if they loosened up my back like they did last night.  However, without the pre-fatigue of squatting and deadlifting beforehand, the exercises felt quite a bit different.  The abductor machine didn't feel as hard and the muscles used were much less fired up compared to post-squatting last night.  The adductor machine felt a bit harder and after I was done, my adductors wanted to cramp up every time I bent down to pick up the dumbbells I was using for lateral raises.  Overall they felt like they were hitting some neglected muscle groups so I'm going to keep doing them.

I won't be able to do my planned squat and deadlift session tomorrow unless Vivian and my golf game gets rained out but I'm going to get it in on Sunday.  As it is, I ended up doing 7 workouts over the past 5 days.  That's definitely a new PR for frequency and overall volume is up significantly but I don't feel any more fatigued than I did on a 3 workout/week program.  So far so good.

Bench Press:  all reps touch and go, 135x10, 185x10, 225x10, 265x7, 265x6, 265x6, 265x6

Incline dumbbell press:  80x10, 90x10, 100x8, 100x6

Adductor:  100x12x2 sets  didn't do the third set because adductors were cramping up

Abductor:  100x12x3 sets

Lateral raise/rear delt raise superset:  25x10/25x10 x 3 sets

Hammer curls:  50x6x3 sets

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