Late to the party but congrats on that press PR, and I do believe I saw you doing some arm blasting too in one of your videos. Arnold is somewhere in California smiling at this.
Printable View
Late to the party but congrats on that press PR, and I do believe I saw you doing some arm blasting too in one of your videos. Arnold is somewhere in California smiling at this.
Solid day today. I am feeling the fatigue though, after pushing things up a little faster than I thought so will probably take just a light deload next week before running things up into the meet.
Bench Press
380x2 @ 8.5
390x2 @8.75 - PR
315x10 @9 - PR - belt
Notes: I did feel some fatigue while warming up that I hadn't felt in previous weeks but bar speed was still good. I used the 380 set as a tester and it was solid so nabbed a tiny 2.5 lb PR double on my bench. However, the RPE was lower here and I did it without a handoff. I can't find the 387.5 vid, but below is a comparison of my 390x2 today and then 380 and 385x2 from two years ago when I was last up here in the bench. The 315x10 back off was just a milestone 10 I wanted to do, and figured I can afford it since I'm going lighter next week anyway.
Today: 390x2 and 315x10
http://www.youtube.com/watch?v=w1mK04scZ_8&edit=vd
Feb, 2015: 380x2 and 385x2
http://www.youtube.com/watch?v=rnO6V5tqma4
Press - belt + wraps
195x5, 215x5x3 @8.5, 8, 9; 195x5
175x10 @9
Notes: I did 215x5x5 and 185x10 as a back-off in a workout around two years ago. I've done 2-3 other volume press workouts of six sets of five that were indicative of more strength than this workout. But not after two bench PRs, especially 315x10. So I'm happy with this.
Deadlift
135x5, 225x5, 315x5
365x5 - 4" belt, hook
Notes: Back felt more or less OK here - just like Weds, I could feel it but it didn't hurt at all - so went up to 365 instead of just 335. First time using my 4" belt for DL since 2013 I believe. Taking a couple inches off my waist has helped a lot with that.
365x5 on IG
Chins
5,6,7,7,7,6,5 = 43, easy
EZ Bar Curls
72x8, 82x8, 92x8
Notes: 92 set was actually getting kinda hard. Needs more bicep.
Congrats!
Thanks Chris. Not being able to squat always sucks, but it sucks a lot less when I can still train some of the other lifts hard and make progress. Surpassing my previous all time bench highs from 2 years ago, and my best press highs from 1.5 years ago, has been really rewarding after going through the whole random-life injury, attempted rehab, surgery, rehab again, and then training back up to previous PRs. Beating those PRs with 7 anchors in my right shoulder has been an especially enjoyable experience that I'm savoring.
Just become a bench only specialist.
Felt better than expected and well-recovered before starting training today and almost - almost - had a fleeting thought that I wouldn't need a deload after all. Then I started my first press warmup set, and regained my sanity after 95x5 felt kinda slow.
Press - looser [belt+wraps]
235x2x3 @ 8.5, 8.5, 9
Notes: Felt super heavy and moved a little slow but not terrible. Practiced on the platform with as far-away a sight picture as I can do at Solace. The ceiling is lower and the gym overall smaller than Gantry, but its the closest I can come to prepping for meet conditions.
Bench Press - beltless, 1st and last rep paused
295x5x4
295x6 @7
Notes: Extra rep on the final set was only because I forgot to pause the fifth rep. So did a sixth. Last two sets were a bit easier than the first three. None were super easy or super hard, all were just on the "work" side of the work/warmup line. Just found the groove better on the last two sets.
Squat - belt
45x5, 95x5, 135x5, 165x5, 195x5, 215x4, 235x4, 265x4, 295x3, 315x3
Notes: Went up alongside my press, then kept going a bit after finishing presses. Started belting at 165, which is kinda funny. They were all super easy and fast obviously. I can't say these felt good, or fine, but they didn't hurt. I was very aware of the spot in my back that is an issue, and it didn't feel alright, but it also didn't hurt and wasn't worse either during or after any of these sets, so I'll take that as a good first step back. Assuming this holds true tomorrow, I'll go for a little heavier on Weds.
Chins
BWx6x8 = 48, super easy.
LTEs
77x10, 87x10x2
Notes: Kept it light since switching from elbow joint only standing skullcrushers to multi-joint LTEs. Plus it's a deload week.
Deadlift - shoeless, all sets and loading done in 10 mins
135x5, 225x5, 315x5
405x5 - R-up, belt
Notes: Had already taken off my shoes, locked up my bar, packed up my gym back, and had my BCAAs. Then remembered I hadn't done my DLs. Well sheeeeeeit.
http://www.youtube.com/watch?v=l1dnqKGuezo
So I grabbed a bar and got it done. 405, again, felt eh on my back but moved fast and didn't hurt. As everyone who follows here knows, I normally pull in my 1/2" heel Do-Wins, which I prefer to shoeless. I was pressed for time and didn't put my shoes back on. It has been a while since I pulled without shoes (other than a couple silly sumo reps). I still prefer the shoes, FWIW.
Oh, I'm also super duper Insta-Famous now.
Be Jealous.
Very jealous. You are famous with a pretty girl. I am famous for getting 800 pounds dropped on me.