Today = a + b * Last Session

[mangen]

am BW 237

I've been messing with diet improvement the past 3 weeks or so. Mostly the usual of cutting some of the junk/sugar, get better calories, plenty of water, etc... It has led to a couple of 2lb step change drops. One last week and one a couple of days ago. May have played a role in the mulligan I need for today's session.

Press (V)
45x5x2
85x5
115x3
135x2 belt (meant 140, forgot to add plates)
155x 4+f belt / 6.5 min (for all sets)
155x 5
155x4+f
155x3+f
135x 6 (strict)

S1: lowered R4 too far in front and failed to reset properly
S3: focus and form
S4: didn't have it, drained
S5: thought I would go for 8, nope

[mangen]

am BW 236

Bench (I)
45x8,7
95x5
145x5
185x3
225x1
245x1 belt
265 x 2 x 3 belt / 6 min
250x4

Planned/hoped for 3x3.

S1R3: did not attempt, knew it wasn't happening
S2: actually 2+f. I thought I had it, but died about 6" off chest.
S3R3: did not attempt

S4: wanted 5

Stick with 265 for next intensity and go for more reps.

BB Row
145x8x3

Jam
Mother's Finest: Another Mother Further (1977)

I don't recall hearing these folks on the WLS back in the day. A shame.

If you are looking for a good time, check out the three-part series online of their 1978 Rockpalast show.

[SouthernLifter]

SL -

Thanks for stopping by and taking a look. If by "interesting" you mean...

a) .. good work.

Thanks.

b) .. those are pathetic numbers for a human male my height and weight.

I agree.

c) .. related to the programming.

I started with Nick Delgadillo's Upper Body programming article. I moved it to a 4-day rotation quickly when I discovered 1) pressing on consecutive days sucked and 2) intensity for press and bench on same day sucked. I've modified as I've failed, but it has worked well for the 2.5 months I have consistently lifted 3 days/wk. I have set some form of PR on every session since mid-December.

Regards - Mike

Hi, Mike.

A) Of course I mean.

B)No, not at all. Your bench is pretty decent. Mine is ridiculous, I am trying to pass the 100 kg wall.

C)That´s the point why I am here; trying to take a look to some intermediate novice hitting hard the bench and the press. By the moment, I am trying to "exhaust" the LP progression for presses. Delgadillo´s advices on upper boddy programming are really good; I am just trying to not get in there until it is necessary.

PD: Excuse my fatal english.

Regards !

[SouthernLifter]

265 pounds is just 120 kg... far good for a 55 man !!

[mangen]

Hi, Mike.

A) Of course I mean.

B)No, not at all. Your bench is pretty decent. Mine is ridiculous, I am trying to pass the 100 kg wall.

C)That´s the point why I am here; trying to take a look to some intermediate novice hitting hard the bench and the press. By the moment, I am trying to "exhaust" the LP progression for presses. Delgadillo´s advices on upper boddy programming are really good; I am just trying to not get in there until it is necessary.

PD: Excuse my fatal english.

Regards !

Your English is good.

A & C are what I figured. Biggest thing I've learned from 6 years on the board is a) be consistent, show up. Programming is secondary (which I think is stated in a few articles).

[mangen]

am BW 236

Press (I)
45x5x2
85x5
115x3
140x2
160x1 belt
175 x 1 x 4 belt / 3 min
175xf belt / 3 min
165x2+f belt / 4 min
165x1 belt / 4 min
155x3 belt / 4 min

Did the set at 155 to get some poundage in to make up for the misses at the other two weights.

LTE
75x9x3

[SouthernLifter]

Your English is good.

A & C are what I figured. Biggest thing I've learned from 6 years on the board is a) be consistent, show up. Programming is secondary (which I think is stated in a few articles).

Exactly. Putting more weight in the bar is our philosophy. And to know how to maintain this is why we are here.

[SouthernLifter]

am BW 236

Press (I)
45x5x2
85x5
115x3
140x2
160x1 belt
175 x 1 x 4 belt / 3 min
175xf belt / 3 min
165x2+f belt / 4 min
165x1 belt / 4 min
155x3 belt / 4 min

Did the set at 155 to get some poundage in to make up for the misses at the other two weights.

LTE
75x9x3

Huge press. I am going to hit 145 lb on wednesday.

Have you tried to rest more between the press sets? I mean something like 7 or 8 minutes. I ve tried it and it helped me a lot.

[mangen]

Huge press. I am going to hit 145 lb on wednesday.

Have you tried to rest more between the press sets? I mean something like 7 or 8 minutes. I ve tried it and it helped me a lot.

Congrats on moving the Press upwards. I got stuck at 145 a couple of times and quit lifting for a spell. Felt good to break the plateau this time.

Rest times: Coach Delgadillo's singles program that I'm following calls for a 2 min rest. I moved it out to 3. Don't think I need more for singles. It is form consistency (or lack thereof) causing me problems. For sets of 5, I'm definitely in the 6 to 8 min range.

[mangen]

am BW 236

Got into some bad carbs on Saturday. Trying to kick the habit again.

At noon today I was finished with warm-up sets and had the belt cinched for 1st work set, then the boss calls... with his boss on the phone.

Bench (V)
45x8,7
95x5
145x5
185x3
225x1
245x5x 5

S4 may have been 4 reps. Had a focus problem.

BB Curl
60x7x4

Tunes
Warren Zevon: Genius - The Very Best of Warren Zevon