03/05/18 Monday
Shirted bench:
365x1 (no touch) @ 6.5
365x1 @ 8?
370x1 @ 7
Notes: First single didn’t touch. Second one I touched too low and the press was slow. I knew I could get this weight smooth so I bumped up just a tad for the last set and it was the best one.
It’s hard for me to tell if my elbows are still outrunning the bar on the way down, i.e. if I’m tucking too much. I also can’t tell from the video if my butt is coming off the bench. I want to say it’s staying on (barely) but the video + baggy shorts makes it look iffy.
Lastly, it’s hard for me to gauge RPE on the equipped bench. Unlike squat or deadlift where I can still grind, I feel like on eq. Bench I either smoke the weight or miss it with no in between (maybe I’m the next Brian Siders? Lol if only). That said, this is definitely the best this weight has ever felt. I barely managed 385 at the November meet and I know I could crush that right now.
Close grip bench:
245x5x2 @ above prescribed RPE, probably 7.5 first set, 8 second set
235x5x3
Notes: Didn’t see until after the workout that was supposed to be 5 sets of 3, not 5x5. I was wondering why that weight ended up being a higher RPE than I expected.
Cable flies:
50x7x3
Notes: Program called for chest press but there isn’t one at that gym. DB bench and dips agitate my shoudler/pec so I just did some cable flies.
Tate DB press:
30x7
40x7x2
Rainbow press:
45x7x3
Ab wheel:
BWx10x3
Notes: No exercise ball at the gym to do stir the pot so I did ab wheel.