1/27 Session 5-2
Bench Press (intensity) --
Warm-ups:
45 x 5
135 x 5
175 x 3
Working set:
205 x 2, F; aiming for 3 reps, this was my second failure at try for this weight. For this exercise, I am going to change up the routine to back off on the weight and try Baker's 8-5-2 progression to drive new strength into this lift. Next week will try 8x3 at 155.
Press (volume/DE) --
Warm-ups:
45 x 5
95 x 5
Working sets:
110 x 3 x 10 using DE bar speed. This will be the last DE round for this exercise.
Assistance Exercises:
DB Incline Press: 70 x 10 x 3
DB Decline Press: 70 x 10 x 3
BB Rows: 145 x 12 x 3
Duration: 1h+15m
Having realized that I missed 3 of my 4 targets last week, I am giving this week as my drive to either make the target reps or make the MED change. I believe that the 3 missed lifts (deadlift, bench, and press) all failed due to a shortage of volume over the past 3 weeks, and that to make up for it, I need to put more effort into intensity. I've decided to program the bench along those lines, and while I do not *plan* to fail the deadlift or press later this week, I know I can make the MED change to overcome that failure. Squat is still moving well, so it will not change along with the other 3 lifts until such time as I observe it's stall.