Bench press was O.K. Bar path was not bad. Feeling pretty decent about going for a PR next week at 219, which I couldn't unrack in February. Deadlift also O.K.--looking back, that's the most I've done since February, when I hit a 420 PR triple. After that, I had switched to haltings and rack pulls, which was followed by various periods out of the gym. I'm just now building back up!
06-11-2022, 02:12 PM
J. Killmond
SQ: 260x5x3
OHP: 144x5x3
Still coming back on the squat. Hot today, but it went O.K. Third press session of the week. Went pretty well--frequent pressing helps! From the log book, it looks like I've completed only three 3x5 OHP workouts above 144 ever, so we definitely need to keep frequency up to have any chance of increasing the press on this run.
06-13-2022, 09:12 PM
J. Killmond
BP: 219x5x3 PR
DL: 390x5
It's been over four months since I previously attempted that weight on the bench and couldn't get it off the hooks. Project Self-Unrack has taken some time, but I got there today. Bar path mostly good, sure would be nice to get 6 more pounds, but we'll see. Deadlift was heavy and slow, wish I had video.
06-13-2022, 09:45 PM
Fred J
Great effort. Congrats.
06-17-2022, 07:04 PM
Bill Anders
Excellent! Great work on keeping focus and working steadily toward that goal.
06-18-2022, 10:51 AM
J. Killmond
Thanks, Fred J. and Bill!
06-18-2022, 10:57 AM
J. Killmond
SQ: 270x5x3
OHP: 146x5x3
Just completed my third week of pressing on three days. We'll see how much more progress I can sneak out, given how few 3x5 workouts I have completed at 145 and above.
06-21-2022, 03:10 PM
J. Killmond
BP: 220x5x3
DL: 395x5
Bench was heavy but good. Could really tell on the rep that got off the bar path--it did not want to go up! Recovery does not seem great. May want to go with heavy and light day on squat, which is earlier than I hoped.
06-23-2022, 09:46 PM
J. Killmond
SQ: 225x5x3
OHP: 147x5x3
Doing a light squat as part of the 4-day split. Hopefully we can get some recovery going. Press was good; it ties the second-most I've done for 3x5. Really want to keep up the frequency!
06-25-2022, 03:50 PM
J. Killmond
Friday, June 24, 2022
OHP: 153x1x5
(rest: 3+ min.)
Watched a clip in which Coach Rippetoe and Coach Delgadillo recommended four-day frequency to improve the press. They mentioned that, along with your regular press programming, you should do heavy singles, which struck a chord. (They also mentioned pin presses, but I'm already doing that.) Last time I did compressed Texas method for the press, I got nowhere on the singles. It probably makes sense to do them all along.
Accordingly, I went in just to do some singles. Nothing too ambitious to start, went fine.