knee felt a lot better today so I switched to my regular set up
barx5
95x5
135x5
185x3
225x3
245x2x3
255x2
265x1
245x2x3
long pause
225x3x3
band pull aparts
Old set up feels really really really strong. Paused the 265 and it flew up. I’m seriously thinking about keeping this as my main bench programming for a while.
moar benching (I miss squatting and pulling)
barx20
135x8
185x3
225x3
255x2x3
265x2
275x1
255x2x3
long pause
235x2x2
slingshot
275x1
315x2x2
I just wanted to see how 315 felt in my hands and holy fack it felt heavy.
Slight pause on everything today, good speed off my chest but my tri’s were giving out. Which is the opposite of how my bench normally works.
next training session is a deload kind of session, then the next day I max out. Then onto system 2
best bench day ever
barx5
135x3x3
185x3
205x1
225x1
245x1
265x1
285x1
305x1 match pr
315x1 10 pound PR
325x1 PHUCK YOU 20 pound PR BEST DAY EVER MY LIFE IS AMAZING
tri pushdowns
3x10
face pull
3x12
curls
3x12
afer I hit 325 I almost just walked out. It was really hard to get myself to do any assistance work.
now i’m onto the second part of the program. It might actually kill me.
[quote]budreiser wrote:
325x1
[/quote]
Oh fuck me I’d better get with it before you outbench me by like 50lbs.
[quote]csulli wrote:
[quote]budreiser wrote:
325x1
[/quote]
Oh fuck me I’d better get with it before you outbench me by like 50lbs.[/quote]
yeah until my knee is 100% i’m gonna be running this and smolov jr nonstop
surprise surprise more benching today
barx20
135x5
185x3
225x3
245x3
265x3
275x3
290x2x2
paused
275x2x3
tri pushdowns
3x12
face pulls
3x12
curls
3x12
knee’s been feeling good so i pulled today
sumo deads
135x4
225x3
275x3x3
295x2x3
315x3
everything moved fast
conventional rack pulls
135x1
225x1
315x1
405x1
425x1
445x1
315x2x5
back extensions
x20
bench bench bench
barxmillion
135x5
185x3
225x3
245x3
265x3
280x4x3
this was hard
I can’t unrack the bar at all without losing my setup. Need a training partner.
benchin
barx5
135x4
185x5
225x1
245x1
265x5x5 hard but not impossible RPE 8.5 last set
curls
2x12
sumo dl
135x5
185x2
225x2
275x1
315x1
365x3
385x2x1
315x3x5
slow as crap off of the ground. Need to step up my ab work.
so much elbow and shoulder pain out of nowhere
bench
barxbillion
95x3
135x3
185x3
225x1
245x1 moved slow oh shoot moment
265x1
275x3x3
was supposed to do 290 for 3x3 but that was not happening
put on my elbow sleeves and everything felt a lot better today
bench press
barx8
135x2
185x2
225x1
245x1
265x3
280x3x3
I wish my arms were like an inch longer so I could actually get the bar out of the racks without losing my setup.
Last set I asked some guy to give me a lift and I blew up 280. so there’s that.
Solid. I was actually wondering about how you were doing with unracking the bar by yourself. It’s very easy for me if I am more flat with my feet out front, but when I was using a setup similar to yours with my feet tucked back and arching as much as I could, taking the bar out solo felt practically impossible.
[quote]csulli wrote:
Solid. I was actually wondering about how you were doing with unracking the bar by yourself. It’s very easy for me if I am more flat with my feet out front, but when I was using a setup similar to yours with my feet tucked back and arching as much as I could, taking the bar out solo felt practically impossible.[/quote]
It was a lot easier when I was weaker. I have to shoulder it out really bad. I think a lot of it is because the rack is back at an angle and I can’t get back far enough to pull it out.
last day of surovetsky
bench
barx8
135x3
185x3
225x1 flew up felt awesome
245x1 flew up
265x1
275x1
295x1
315x1 way faster than the last time I hit it.
330x0 guy spotting me grabbed it too early. I was pretty disappointed but worse things can happen.
feet up bench
225x3
225x9 maybe 1 rep in the tank
lat pulldowns
4x10
I think I’ve been slacking on lat work too much. I didn’t feel like I was pulling the bar down into my lats like I normally do.
I was planning on just coming in tomorrow, but I went and watched a local push pull earlier today. I was way too fired up to wait another day.
smolov jr day 1
feet up bench
195x6x6
shrugs
315x12
315x20
tuggin
sumo dl
135x a bunch
225x3
275x1
325x3x4
back extensions
3x20
felt like crap today. oh well.
Surovetsky day 2
Feet up bench
Barx20
95x8
135x6
185x4
225x3
255x1
265x1
225x2x4
195x2x5
Long pause
225x2x4
Add slingshot
275x3x2
Smolov Jr was boring, just gonna do more surovetsky
brought my grip in about a fist. Seemed to help with shoulder pain.
Rows
3x8
Curls
3x12
top set for the day
