Bench and Curl Monkey

[hbriem]

All the powerlifters here warm up with the empty bar too, but that's tradition, innit? I can't see any benefit in it for myself. It neither warms up the body by raising the temp and pulse, nor grooves the technique properly. Going to 40 or 60kg immediately gives more technical feedback and makes you work a little harder.

[Gary Gibson]

2012-02-25
Bench Press
135 x 5
175 x 3
205 x 2
225 x 1
235 x 1
195 x 4 x 6

Busy day. Got to gym very close to closing and just had time for benches. Back and biceps could use a break anyway. 195 x 4 x 6 was easy with reps moving quickly. 6 x 6 is seeming entirely possible.

[Gary Gibson]

2012-02-28
Bench Press
135 x 5
185 x 3
200 x 2 x 6 (or 7)

Pull Up x 7, 7, 6 @ 180+

[Gary Gibson]

2012-03-01
Bench Press
135 x 5
185 x 3
215 x 2
235
245
250
200 x 5 x 6*

Standing Bar Curl w/ Cambered Bar
90 x 5 x 3

Did seven reps on at least one of those bench sets. Might have done seven sets instead of six. Last rep was so very hard. Tilted left and squirmed in order to make it.

[Gary Gibson]

2012-03-04
Bench Press
135 x 5
185 x 3
205 x 2 x 6

Chin Up x 9, x 9, x 7 @ 180+

Olympic Sit Up
45 x 8 x 2

Big move day yesterday. Had to move a piano too so just didn't have the time or energy to go on scheduled day. Still feeling a little draggy today.

[Gary Gibson]

2012-03-06
Bench Press
135 x 5
175 x 3
205 x 2
225
240
205 x 6
195 x 6 x 5

Standing Bar Curl
45 x 5
95 x 5 x 2*

First set of 6 x 6 was with 205 and I could tell that that was too ambitious. Felt pretty awful with a sore neck from sleeping weird plus still tired from all the moving and painting. Next heavy days before Nicaragua trip are 210 x 5 x 5 and 225 x 4 x 4. Then use trip to rest and then start over with 210 working toward 225 x 5 x 5. Restart and work up to 240 x 5 x 5, then from a 240 x 3 x 6 start work up to a 315 max. That's the plan anyway.

*Took a step forward on the last curl rep with 95.

Edit: Forgot to mention that I also drained my left knee for the first time since Dec 15, 2011. Both knees are feeling great great, but the left has remained slightly effused. I feared draining would induce more effusion like it has in the past. But it seems to be okay the day later. Only got 6.5 cc of very clear, tawny synovial fluid. There were some tiny particles in it, but the color looked natural with little or no evidence of inflammation or blood. Still wearing the knee sleeves a lot to provide compression and fight further effusion. I think I'm as ready as I'll ever be to embark on intelligent squat and jump training, but I'll wait a couple more months to be on the safe side and continue to focus on my bench and pull/chin ups.

[Gary Gibson]

2012-03-08
Bench Press
135 x 5
175 x 3
195 x 2 x 6

Pull Up x 9, x 9, x 7 @ 180+

Didn't realize what a huge jump I just made in my pull up numbers till I logged in and saw my last attempts 7,7,6 and my last chin up numbers were today's pull up numbers.

[Gary Gibson]

20120-03-10
Bench Presss
135 x 5
185 x 3
205 x 2
225
235
245
255
210 x 5 x 5

Standing Bar Curl w/ Cambered Bar
90 x 4 x 5 or 6

Fourth set was barely completed so I doubled the rest between sets before the last set. That set felt incredibly easy.

[Gary Gibson]

2012-03-14
Bench Press
135 x 5
175 x 3
205 x 2
225
245
255
225 x 4 x 4

Standing Bar Curl w/ Cambered Bar
100 x 3 x 3

Too far out since last session so skipped 2 x 6 light day. 255 is not a max and is easier now than it was last time. Took second bench work set too soon after first. Barely got fourth rep. Took a long, long rest (10 minutes or so) before third. Actually nodded off thrice while sitting on the bench! Third and last sets both were fine. Most volume I've ever done with 225. If I could peak to 265 or more, that would have me the strongest on bench I've ever been.

Got a nice electronic scale for home. It says I'm 176 naked upon waking.
Edit: I was only 174.6 this morning. I'm actually happy about that because I want to get stronger while staying in the 82.5 kilo class. I especially don't want to be getting up to 180 while my squat is in the toilet. Wouldn't mind being 180+ so much if my squat was 400+, but it's probably more like 225 right now after months of not being trained (with more months to go).

[Gary Gibson]

2012-03-22
Bench Press
135 x 5 x 2
185 x 3
215 x 2
235
250
215 x 3 x 6

Standing Bar Curl w/ Cambered Bar
80 x 5 x 6

Was a little worried at first, but 215 for triples got easy by third set (Third is usually the charm). Could honestly have kept going for more sets, which is a good sign. 250 wasn't a max and moved quickly, but I didn't have much more in me today. I imagine I'll be able to work up to a "warm up max" of 265 this cycle.