Did a one and a half mile run, some box jumps, kneeling jumps and combinations of both, and 20/15/15 back extns.
Today - Press day
Some complexes and chins to get warm and ready.
OHP
Planned to work up to an easyish single at 50kg but it was too muggerfuggin easy so did another still not too tough one at 60kg. Then dropped down to 45kg for 14 (rep PR) + 7 (50% set).
Cable rows
15 x 5 sets.
Bench
50kg x 5, 60kg x 5, 70kg x 5, 50kg x 5, 60kg x 5, 70kg x 5
ss with BB curls - sets of 15.
HLR
5 x 5
Done. This was a fun session but hard. Good times.
Was gonna run today but tweaked my calf yesterday - so did some more of the same complexes I did on Tuesday instead. Reps were 5/4/3/2/2/1/1/1/1 so 90 reps in total. Singles were 60kg, did 5 HLRs in between each set of singles.
Foam rolled, arsed around with med ball and did 50 lightish Lat pulls while I waited for a free bench.
Bench
Worked up to the planned 85kg x 1 which felt a bit too easy so I then did 90kg x 1. Then did 75kg x 9 + 3 which was an utter shit show as I was aiming for 12 + 6. In retrospect I either should’ve not done the extra single or just didn’t rest long enough before going for the money sets. On the 50% set my shoulder didn’t even want to let me get the bar unracked, let alone do 3 ugly reps. Piss. Poor. Performance.
BB curls 15 x 4 ss with
Rope pushdowns 15 x 4
That was it. Called it. Went home and ate myself into a coma.
Deadlifts
Worked up to 130kg x 1, then 115 x 13 + 6.
I tried to learn from the debacle of my last bench session by not going nuts on the single (which is really just an over warm up anyway) and giving it a good couple of minutes recovery before the money sets. I think this worked as I absolutely destroyed this set - 13 is 3 rep pr for 115kg and I could’ve got 15 at a push.
Worked up to 85kg x 1. Did not play silly buggers and go above the planned weight. Made a conscious effort to wait until definitely fully recovered before attempting to attempt 75kg x >11…Got 9 again +3. Weaker than last time - again. Once is an off day, twice is a clusterfuck.
Did some chin up ladders - 1/2/3/4/5 x 3 ladders, so 45 total.
Rope pushdowns
Some weight x 25/25/20/15/15
Other lifts are all going the right way at the moment but bench is going down the shitter so I think I need to change something. Looking back at my log tells me I was doing better when I benched more frequently. I was also doing more reps on my warm up sets than I am now so that could be a factor. Haven’t decided exactly what to do yet but I think I’ll probably go to training the lift weekly first and then back up to twice weekly if that doesn’t make a difference. I seem to be able to progress lower body lifts and overheads training them fortnightly but not so for the bench press.
Had to work late and missed my training window on Friday and had a stacked weekend so had to skip a session godammit! Back to it today then…
Bench
Bar x 30, 20
30kg x 10
50kg x 10
70kg x 10
80kg x 5
60kg x 15
After a weekend of too much beer and shit food I planned to just aim for last week’s reps on 80kg and just do more on the back off if it felt good. Could’ve got at least one more on the 80kg set but stuck to the plan and left it in the tank, got 3 more reps on the back off so job done.
Front squat
Bar x 10
40kg x 10
60kg x 10
80kg x 4
Back squat
80kg x 31
Lat pulldowns
30kg x 10
45kg x 5
60kg x 11
Back raises
15 x 5
Upped everything a little from last week and left the gym feeling good (as in not absolutely destroyed). Result.
Can’t help you with the bench dilemma, I’ve never been much of a bench monkey, but I know the more I squat the better I get. Give the 2 x a week a go and see what happens.