Plan for Friday is a 20-25 minute easy swim at the pool, followed by a simple bench session at the gym.

It’s been a full two months since I’ve done a single bench press. It’s always been a big weak point of mine. In June I got my 1RM to 185#. It’s clearly still is a weakness.


1) Swim 25 minutes

2) Bench Press
– Shoulder mobility warmup
– 8x 3 rep bench press

Usually I would just swim, but Saturday’s workout is 100x Curtis P’s – and I think I can get away sneaking a single movement strength session in there.