Alex's Log

[Myles]

Alex, get that bench and press up!

[Alex Ptacek]

Excellent SBD day yesterday. PR total @ 7-8.

Squat
1x1 @ 420
3x7 @ 331
Bench Press
1x1 @ 308
4x3 @ 275
Deadlift
1x1 @ 485
3x7 @ 331

[Meshuggah]

You have made great strides since we last conversed. Keep up the great work!

[Alex Ptacek]

Extra bench volume this week. Already paying off.

8/3
Squat
3x10 @ 295
Bench Press
5x7 @ 245

Finished with zercher squats, rows, and adductor side planks.

8/4
Deadlift
1x10 @ 375
2x10 @ 346
Bench Press
1x1 @ 319
4x5 @ 242

[Alex Ptacek]

Extra bench volume is cruisin'. Added another set and 5 pounds to the bench work.

Tempo Squat
1x5 @ 340
2x5 @ 315
Bench Press
5x4 @ 270
CG Larsen Press
3x8 @ 185

[Alex Ptacek]

Pretty easy 4th bench day.

Bench Press
1x5 @ 275
3x5 @ 260
Larsen Press
2x5 @ 185

Rows, lateral raises, and curls after.

[Alex Ptacek]

Overall good day despite some poor execution on singles.

Squat
1x1 @ 429
3x7 @ 341
Bench Press
2x1 @ 319
4x3 @ 264
Deadlift
1x1 @ 473
3x7 @ 352

Total: 555/1221

[Alex Ptacek]

Excellent day banging out some volume.

Squat
3x9 @ 315
Bench Press
5x7 @ 250

Finished with close stance zercher squats, rows, curls, and adductor side planks.

[Alex Ptacek]

Down day today. Top set just killed me on cardio, chalking it up to a bad day and moving on.

Deadlift
1x8 @ 386
2x10 @ 331
Bench Press
1x1 @ 319
4x5 @ 247.5
Incline DB Seal Row
4x10 @ 45

[Alex Ptacek]

I bench so much better on carpet than on the gym flooring. My feet are stupidly far forward. I'm gonna take a single here on Saturday instead of at the gym and see if there's any notable improvement.

Tempo Squat
1x5 @ 350
2x5 @ 325
Bench Press
5x4 @ 275 PR
CG Larsen Press
3x8 @ 185

Video of bench: Instagram