Dan green bench program week 1.

Playing around with the numbers for today. Trying to find what felt good. 

Pause bench 

125 * 6

115 * 6 * 3

125kg felt hard, so lowered the number down to 115, will add 2.5kg every week, planning to hit a 135kg * 6 paused after 8 weeks. Ideally. 

Touch and go bench 

115 * 4 * 6

Wide grip paused bench 

115 * 3 (weak as fuck, left elbow kept flaring out)

100 * 6 * 3 (last 2 sets is rest pause 3/3)

Gotta work on the wide grip bench, once I bring this up, my raw strength will improve even more.

Incline Db press

35 * 15 * 2 (10/5 for both sets) 

Bicep curls 

10 * 10 * 2

17.5 * 10 * 3

Dips

BW * 15 * 5

Gonna add 2.5 every week and hopefully see a better paused bench after 12 weeks :)