192.5KG PAUSED BENCH PB | FULL UPPER BODY WORKOUT

192.5KG PAUSED BENCH PRESS — NEW PB. 💪🏻😎 Really happy with this one. 192.5KG is the most I’ve ever bench pressed and although it was slow and controlled, I got the rep. I’m currently benching around 3 times a week and working up to a heavy single rather than trying to max out every session. After the top set, I use back-off work to get some volume in without completely destroying my recovery. Today’s bench work: 192.5KG x1 — paused PB 170KG x5 170KG x4 140KG x16 The 140KG x16 was probably my favourite set of the day. After that much benching, my whole upper body was pretty fried, so I kept the rest of the session focused more on building muscle rather than chasing numbers. I worked through barbell rows, dumbbell seal rows, lateral raises, reverse dumbbell flyes and finished with heavy band pushdowns. For the rows, I’m not trying to move the biggest weight possible. I prefer a controlled eccentric, a good stretch and a hard squeeze, especially when I’ve already put a lot of fatigue through my back from benching. The goal is still the same — build a bigger, stronger upper body and keep pushing my raw bench towards 210KG. Everything is trained out of my garage gym, and I’m documenting the whole process. Thanks for following the journey. 👊 #powerlifting #benchpress #strengthtraining #gym