Wanted to change things up a bit today. Been doing lots of volume/shock type workouts since my contest(6 weeks), and now it is time to ease into a more power workout. Was very sluggish today, felt it all day before going to the gym, but of course went anyway. I knew my strength would be down, but was not prepared for just how bad it was!! Oh well, doing flat benches I shouldn't have been surprised, haven't been doing them for probably a year or more due to my left shoulder. It is better now, did them 2 weeks ago fairly lightly and with no pain. So tried to go a bit heavier today, but was really weak. Anyway, here is how it went, not one of my better workouts for sure...

Chest.....

Flat barbell bench
Sets....225x3,245x2,250x1,225x2,185x5

Flat dumbbell benches
sets....80x6,95x4,100x3

Incline barbell
Sets....135x8,155x5,165x3

Decline barbell bench
sets....225x3,225x3,185x5

Dips
sets....BWx14,BWx12,BW+45x6

Did some partials on the smith machine also to try to get stronger on my sticking point on flat benches.

Felt things in my shoulder a bit, but it feels fine now.

Did abs also...

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