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My intermediate goal for bench was 105kg, for 5 reps. Didn't expect to get it that quickly.
I guess I should now increase it to 110kg for 5 reps.
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Bench AMRAP Results
Bench
75kg: 17
77.5kg: 16
80kg: 15
82.5kg: 14, 14
85kg: 13, 14, 13
87.5kg: 11, 13, 12
90kg: 11
92.5kg: 10
95kg: 8, 9
97.5kg: 7
100kg: 6
105kg: 5
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Week 16
TMV Leg press: 255kg, 5 sets of 5 (Vol PR)
TMV Bench: 105kg, 10 sets of 3 (Vol PR)
PBM OHP: 51kg, 14, 8, 7
Lat pulldowns: 200lbs, 5, 5, 5
Seated rows: 200lbs, 8, 8
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Week 16
Wednesday's workout
Lunges: 2x25kg, 2 sets of 30
CG Bench: 85kg, 5, 5, 7
Seated rows: 190lbs, 8, 8, 8
Lat pulldowns: 180lbs, 8, 8
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Week 16
Friday's workout
TMI Leg press: 275kg, 5 (PR)
TMI Bench: 115kg, 2, 2, 1 (PR)
PBM ohp: 63kg, 6, 4, 4
Lat pulldowns: 200lbs, 5, 5, 5
Seated rows: 200lbs, 8, 8
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Thinking after this week, I might give rest pause reps a go on bench.
Many many many years ago I had good success with this technique.
I will try it for 2 weeks, and if I see good results continue with it for a while.
The last time I ran this method I chose a weight I could bench for 10 reps, racked the bar for 3 deep breaths, perform as many reps as possible usually only 1 maybe 2, rack the bar for another 3 deep breaths and continue doing that till I hit 20 reps in total. After a while I could bench the same weight for a 20 rep set without any rest between reps.
I will be benching 90kg.
If I can achieve 20 reps at that weight I will be the strongest I have ever been as a function of strength to weight ratio, (I’m already the strongest but I’m also the fattest)
Last edited by positronbomb; 09-11-2019 at 06:53 AM.
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Week 17
Monday's workout
TMV leg press: 260kg, 5, 5, 5, 5, 5 (Vol PR)
PBM bench: 80kg, 15.5, 9, 9
TMV OHP: 62kg, 5, 5, 5, 5, 5 (Vol PR)
Lat pulldowns: 200lbs, 5, 5, 5
Seated Rows: 200lbs, 8, 8
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Week 17
Wednesday's workout
Dumbell lunges: 2x25kg, 2 sets of 30
CG Bench: 85kg, 5, 5, 7
Seated rows: 190lbs, 8, 8, 8
Lat pulldowns: 180lbs, 8, 8
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Week 17
Friday's workout
TMI leg press: 280kg, 5 (pr)
PBM Bench: 90kg, 11, 6, 6
TMI OHP: 68kg, 4, 3 (pr)
Lat pulldowns: 200lbs, 5, 5, 5
Seated Rows: 200lbs, 8, 8
TMI Dumbell lunges: 2x27kg, 10 (pr)
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Decided I am going to go on a cut for the next 5 weeks.
Hoping to drop around 8 pounds.
Weighed in this morning
Weight 83.8kg
Waist 90cm
The goal is to hit 80kg in 5 weeks.
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