Kyle's PL log

[KyleMask]

9/12
Bench 265x6,6,8
Pullups bw+50 2x5, bwx10
Decline press 225x15
Cable row 3x10

[KyleMask]

9/14
Squat 430 3x3 (PR even for 1 set of 3. very happy to get 3 sets), 355 2x5
Ab pulldowns 3x15

--Best squat day I've ever had. Surprised since I had to wake up at 4:30am to take my parents to the airport and consequently felt like a zombie all day.

[KyleMask]

9/15
Press 185x3,3,3,3,5
Db row 120x23
T bar rows 3x8
Pulldowns (heavy)x10,6

--Taking a deload next week on bench and press. My shoulders aren't working.

[KyleMask]

9/18
Deadlift 570x3 (5 lb PR for triple!)
4" deficit deadlift 315x5, 405x5, 455x5
Ab pulldowns 4x10

--Good day. 570x3 was difficult. Couldn't have done another rep, but it was a little easier than 565x3 last training cycle. Deficits felt really solid. 455x5 was probably an RPE of about 7.5.

[KyleMask]

9/19 DELOAD
Bench 135 2x10 (even this hurt)
Pullups bw+50 2x5, bw 2x8
Db hammer curls 40's 3x10
Cable row 4x10

--Might take a deload on squats on Friday as well. Probably won't even go to the gym Saturday for press deload day. I don't see the point of driving all the way there to press like 95 lbs for a few sets.

[sking1001]

Congrats on the PR's as of late! Nice work, harry twin, haha..

[swilczewski]

Grats on the squat and deadlift PRs. Get your shit healed up and keep crushing the weights.

[KyleMask]

Thanks, fellas. Just going to skip press tomorrow and see how the shoulders feel next Wed.

9/21
Squat 435x3,3. 355x5,5,5
Ab pulldowns 3x12

--Good day. I had planned a deload for squats, but the weights were moving well in warmups and I don't deload when that is happening. I adjusted to plan to just hit 2 triples with 435. Would have been a PR even for 1 set. The first set moved pretty well. The second set was very difficult.

[KyleMask]

9/25
Speed deadlift 325+150 band tension 8x2
Paused front squats 315x1,1,1
Rack pulls 315x5, 405x5, 495x5 (don't really care for these and didn't go heavy. was just testing this setup in the rack with a friend)
Abs 3 sets

--Speed pulls felt fast today. My head wasn't really in the rest of the workout.

[KyleMask]

9/26
Bench 270 3x6 (Difficult), 300 (paused) x 1,1,1
Pullups 5x10
Cable row 3x10

--Ok, over the last month or two I've learned some things I already knew:
(1) I CANNOT do assistance work for the bench or press other than lat work. My shoulders are too screwed up from boxing and baseball injuries, and stuff like declines, incline db press, etc. hurts my shoulders and ultimately detracts from my strengthening the competitive lifts.
(2) I MUST pause all of my benches. I had been doing this for years but quit recently. As a result, my bench has regressed.
(3) I MUST handle heavy weights on bench or some bench variation such as floor presses or rack presses at least every other week. Again, I haven't felt a heavy weight in over a month and I am weaker as a result.

With these things said, does anyone have any bench programming advice? Or even want to program my bench for me lol? My squat and deadlift are doing great, but bench is really going in the crapper despite my eating right, sleeping right, and working hard the last 5 weeks or so.