I benched last Friday and did 2 or 3 singles with 375.
Training has been on a weird schedule because of the Holiday. Monday I did arms and military press including a PR with 215 x 3. Then I did leg press shoulder press working up to plate + quarter per side x 10 ish or 6ish I can’t remember. Then some laterals in scap plane and YTWL’s. For arms I did oly bar curls, overhead cable extensions and oly bar concentration curl.
Tuesday I did cardio (which I’ve also been doing and just not recording)
Today I worked up to 495 x 1 in the dead and set up for 535 but didn’t feel right. I’ve lost a little waist circumference that I think is hampering my setup or something. Then I squatted 315 x 10 and went home.
But I WILL be…
Tons and tons of warmup stuff – stretched the shit out of everything
Squatted out of the stands instead of the mono and I hated it.
free squat: 135 x 2 x 1, 185 x 1, 225 x 2 x 1, 245 x 1, 275 x 1, 295 x 1, 305 x 1, 10
leg press: worked up to 7 plates x 20 rest-pause
GHR, front inclined on low side of bow (working my way down!): bw x 10 These hurted my hammies.
Palloff Press: worked up to 130 x 10, left and right
military press: 45×5, 95 x 2, 135 x 1, 155×1, 185 x1, 195 x 1, 205 x 1, 205 x 5 (PR), 210 x5,4 (PR)
leg press shoulders: worked up one rep and one plate per side until two plates per side. I did 2 plates per side x 6 and drop setted each plate down to an empty sled and got a pretty severe pump.
semi-strict curl: worked up to 115 x 2 x 10, 105 x 10 superset with:
rope overhead extension: worked up to 150 x 6, 140 x8, 130 x elbow pain so I stopped
oly bar concentration curl: 55 x 3 x 10 superset with:
lateral raise in scap plane: 25’s x 10, 30’s x 2 x 10 I stop short at the bottom and hold for just a sec at the top. Continuous tension, baby!
isometric pronated curl at 90 degrees of elbow flexion: 55 x 30 sec, 95 x 15 sec, 55 x 30 sec, 95 x 15 sec
I did train Wednesday and Friday last week. I worked up to 295 x 10 in the squat and figured out why exactly my hips are so tight. That was good.
I worked up to 375 for two singles in the bench. I felt strong but I didn’t feel “right”. I tried it for a double, which would have been pretty baller but I wasn’t in good position and got stapled. Still, go me.
Today I didn’t do any shoulder work like I have in weeks past. I just started deadlifting and worked up to 525 x 5 and 535 x 5. Since I didn’t have any military press or shoulder work I did a little deadlift accessory.
wide grip half pullup (Kroc/Kyle style): bw + 70 x 2 x 3, 60 x 4 x 3, bw x 8ish
SSB Good Morning: I didn’t add any weight, I just used the bar. I arched real hard and feel like I got a lot out of it. ssb x 2 x 15
The last thing I did was a front plank: bw x 2:30 I’m halfway to my goal of 5:00 here. I don’t know why I want to do this, just because it’s hard.
… I am unfortunately a fat piece of shit. Srsly, I don’t even want to say how much I weighed today. It was ridiculous. Combined with my complete lack of get up and go today my pulling was terrible. I was so much bloatier/fatter that I couldn’t get into good position. I was tight as balls in my hips and took a ton of warmup reps for the deadlift. I even pulled 365 for two singles because the first one felt so bad. When 365 feels that heavy it’s never a good sign.
military press: 45 x lots, 95 x 1, 135 x 1, 155 x 1, 185 x 1, 195 x 1, 205 x 1, 215 x 2 x 1, 225 x 1.5 I was so enthusiastic I bombed my second rep. I could have set up again and gone for another double but it didn’t seem worth it.
partial widegrip pullup: bw (lots) + 65 x 5 x 3
front plank: bw x 1:45
When I’m this demotivated about training, it’s a bad sign of the times in Attack’sville.
regular grip bench: 45 x 3, 95 x 3, 135 x 3, 185 x 1, 225 x 1, 245 x 1, 275 x 1, 295 x 1, 315 x 1, 325 x 3, 335 x 3, 345 x 3 This isn’t a PR but it’s the easiest this top set/reps has ever been and with the best form. I might have been able to get one more but I wasn’t feeling very confident and I feel like it’s better to reach solid goals than to miss a rep in the gym. This is, after all, only my second week back training after a meet.
reverse band bench, regular grip, elitefts black bands: 335 x 2 x 10, 335 x 11 or 12, maybe more I can’t remember. I’m really liking reverse band reps as a second exercise.
pullups (BW around 260): bw x 13, bw x 2 x 10
machine row facepull: 115 x 2 x 15
random pec stuff: rigged up different flye/press combos and wound up throwing on some bands. Severe pec pumps were had. I may snap a picture of this setup if I think of it next time. I just flexed my pec as I was typing this and it nearly cramped…
prestretcher abs: bw x 5, 115# x 10
free squat: 275 x 3 x 10
free squat reverse band: 365 x 2 x 10 – just kissing the box like a depth check
GHR: bw x 3 x 10, incline on large box superset with
leg press worked up to 8 plates per side x 15, need to do more next time
dumbbell row: 110 x 2 x 15
SSB gm: bar + 25 x 2 x 10
Palloff Press: 130 x 10