cmynhier's Intermediate Log

[Chad Mynhier]

If it's Monday, it must be Bench Press Day!

Bench Press:
Warmup:
45x15
45x5
75x5
105x5
135x3
165x1

Work:
190x3
190x3
190x5

Press volume:
Warmup:
45x5
65x5

Work:
87.5x8x3 (video of last set)

Conditioning:
25 minutes Indian club/steel mace

[Chad Mynhier]

Squats:
Warmup:
45x15
45x5
135x5
185x3
225x1
265x1

Work:
295x3
295x3
295x3+f
295x2

The failure on what would have been my last set was a form failure, not an I-can't-do-this failure, so I unloaded, reloaded, and went for two more.

Chins:
3x6

Conditioning:
25 minutes run/walk

[Chad Mynhier]

Press:
Warmup:
45x10
45x5
75x5
85x3
95x1
105x1

Work:
112.5x3
112.5x3
112.5x5

Still working on getting my hip thrust down.

Bench press:
Warmup:
45x5
75x5
105x3
135x1

Work:
155x8
155x8
155x8

Conditioning:
25 minutes Indian clubs/steel mace (same last night)

[Mr. Bingley]

yeah i still don't grok that hip bit at all

[Chad Mynhier]

yeah i still don't grok that hip bit at all

"Grok". Your colors are starting to show there, stranger. ;-)

I understand the theory of the hip thrust. The hard part is getting it right in practice. But as long as I focus on it, I should have it down in a few months. At least until form creep makes me forget it all.

[Mr. Bingley]

i can do it without the bar, but once i get the bar up man it just doesnt happen

[Chad Mynhier]

Light squats:
Warmup:
45x15
45x5
135x5
185x3
225x1
255x1

Work:
275x2
275x2
275x2

Deadlift:
Warmup:
135x5
185x3
235x1

Work:
265x3
305x3
340x6

Conditioning:
25 minutes run/walk

[Adam Skillin]

i can do it without the bar, but once i get the bar up man it just doesnt happen

When it's heavy, that's when you need the hip thrust more. Lots of loud yelling about courage, manly virtue, and the slaying ice-giants for Odin seems to help.

[Mr. Chubbins]

I gave up on the bounce after I hit heavy above 150. No matter what my lower back would hurt with the bounce. I think I would loose tightness and then overarch. No bueno.

[Chad Mynhier]

Bench press:
Warmup:
45x15
45x5
75x5
105x3
135x1
165x1
185x1

Work:
205x1
205x1
205x3

Press volume:
Warmup:
45x5
65x5

Work
87.5x8
87.5x8
87.5x8

Conditioning:
25 minutes Indian clubs/steel mace