Conquering Bench Press Conundrum

Training Training Logs
381

Been really stretching my muscles. Last couple of days was lived with extreme tight quads and hams. Now that Im refurbing my form and mobility, figure might as well start with 3x5 for front and back squat. Dropped some weight and gonna work up easy.

Back Squat Day:
*20 minutes of stretching and rolling with a lacrosse ball.
Squat: 135x5, 185x5, 205x3, 225x3x5
All sets done within 10 minutes. About 1-2 minutes rest in between my working set. Really comfortable and really easy.

OHP: 45x10, 65x5, 110x2x9, x7
E1RM is still 140. No difference from calculating 130x2.6. First two sets felt like I had one more in me, but always on the 8th rep I tumble abit with my balance and really have to move abit to restabilize myself. It’s such a pain too. Last set was easy, just tired, once Im conditioned I will have no problem hitting high reps.

Hyperextension: 45x5x10
My weakness in squat is hamstring and core so…

Facepull: 35x7x10, 42.5x10
Easy, short rest.

Finished with a crossfit style running cardio. Goes like 1 min sprint, 1 min off, 1 min sprint, 50 sec off, 1 min sprint, 40 sec off… 1 min sprint, 10 sec off, 1 min sprint, 20 sec off… 1 min sprint, 50 sec off. Sweat was dripping afterwards, could only do this with 5.5 at 6.0 incline on treadmill…

382

Easy day, hate cardio though.

Front Squat Day:
Front Squat: 135x5, 155x3, 115x12, 115x3x5
Just trying to work on my wrist flexibility. Can definitely do wayyy more than 155 but wrists were killing me bending like that.

Pendlay Row: 45x10, 95x5, 115x5, 135x3x5, 115x10
Decides to seriously giving this a go. Working up weekly.

Hangin Leg Raise: 5x10
pretty hard

Cable Raise: 15x5x10
Supersetted with

Pullups: 5x6
Forearm was pumped after doing this and the hanging leg raise.

Ended with conditioning cardio again. Tired.

383

Worked hard today but shits are stalling.

OHP Day:
OHP: 45x10, 65x5, 95x3, 130x3, 115x6
Not really an improvement, since I could have gotten it last week. Failed completely as I tried for 4, cant even budge it. No increase for 115x6 also. Such a big difference though between 110 and 115, a 3 rep difference and 4 pounds difference in 1rm calculation.

Squat: 135x5, 185x5, 205x5, 235x3x5
ATG squats, easy enuf. short rests. 240x3x5 next.

CGBP: 135x12, x9
Shoulder feels a little better so I tried to do it, not much pain. Tried 175 after first set and could only get 1 rep while feeling some ripping pain as I attempted the second one… gonna have to work up to my old strength while keep stretching my shoulder

Romanian DL: 225x10, 245x2x10
Good pump. Good work for my grip too.

Going to replace volume OHP with volume CGBP cuz I think just like how OHP worked well as my assistance for my bench, CGBP will work well as assistance for my OHP. That means I will be hitting 140x3x10 on CGBP and work up from there.
Gonna stick with 130 OHP till I am comfortable with it, no point in trying the big milestone of 135 if I cant hit 130 consistently.

384

Aug.9

Lower back was sore throughout the last couple of days.

Front Squat Day:
Front Squat: 45x10, 135x3x5
Easy, wrist is adapting.

CGBP: 45x10, 95x5, 115x3, 140x10, x7, x8
First two sets @ 140 was two fingers in close-grip, last set was thumb on the edge of rough area. Bench strength dropped considerably, pain in the ass to work it back up.

Hanging Leg Raise: 5x10 & Super Decline Situp: 2x10
Core stuff.

Then did some face pulls, cable pulls, lateral raises tricep extensions. Went to a buffet afterwards and filled myself with mostly protein and fat, barely any carb today.

385

I swear my legs got smaller. Before my quads bulks out compare to my calf/lower leg but today it doesn’t look so bulky, weird.

Back Squat Day:
Back Squat: 135x5, 155x5, 185x5, 205x3, 240x3x5
Bit difficult at the end. i was expecting something really easy considering i did 245x3x6 after my top working set a couple weeks back.

Rowing with a Barbell: 45x10, 95x5, 115x3, 140x3x5, 120x10
Easy. Progressing nicely.

Super Decline Situps: 5x10
Hard.

Some bicep shit to end all. Stretching doesn’t hurt anymore lol.

386

Good lifts today.

OHP: 45x10, 65x5, 95x3, 130x3, 115x8
Didn’t want to go to failure but I know I have another rep in me for 130, the 3rd rep was as easy as last week’s 2nd rep. +2 reps PR for 115, E1RM for 130x4 and 115x8 is almost exactly the same, around 145.

Front Squat: 45x10, 95x5, 145x3x5
Easy AF, did the 3 working sets within five minutes. So tempted just to do 185 now that my wrist isn’t much of a prob anymore.

Stiff Leg Deads: 135x5, 185x5, 225x10, 245x10, x8
This time it’s stiff leg so larger ROM than Romanian deads. Grip failed for the last set but was really strong throughout the first two working set, weird stuff.

Seated Dumbbell Press: 30x6, 50x3x5
These were hard af.

Superset tricep pulldown with cable raises for 4 sets.

Did some intense cardio today. Burpee pushup&pullup for 10,9,8,7… then walked 1.5-2 miles, then after 30 minutes, I sprinted 100m for about 15-20 times. Could barely raise my legs to take off my shoes when I was done.

Really happy with OHP, the CGBP really helped. I think I can get 130 consistently now, gonna move on to 135 next week!

387

Legs more sore than I’ve ever experienced. Understandable though, for a person who has barely ran in the past year to suddenly sprint 100m for 15 times within 20 minutes, Im surprised I could actually squat today. My legs shake and hurt when I raise them.

Back Squat: 135x5, 155x5, 185x5, 205x3, 245x3x5
Hard af, last rep almost didn’t get it.

CGBP: 45x10, 95x5, 115x3, 145x2x8, x9
5 lbs from last week so strength is slowly but surely coming back.

Intense Ab Shitz: 5x10
Coree

Ended up by supersetting facepull and cable row with lateral cable raise.

Gonna take a two day break for the first time in a couple of weeks. Legs need the rest. I remember I could squat 245x3x6 after doing 275x3x3 not long ago but today 245x3x5 was hard af, sign of fatigue from the cardios and weights. When I get used to sprinting cardios I should be making all KIINNDSS of gainnz.
Oh, out of curiosity I saw 135 loaded on a random barbell on the rack so I just unracked it and pressed it up to see how it feels. Did 1 rep pretty easy actually, I think I couldve gotten 2 easily today. Cross my finger hoping for a miraculous 135x3 on sunday.

388

TThe sore is finally gone now I think. A tiny hint of pain here and there, no biggies. Took 5 days lol, i should be a hell lot better conditioned now.
Sprained wrists from playing piano too violently in a bad position the other day. Recurring injury

Front Squat: 45x5, 95x5, 115x3, 150x2x5, 155x5
Not stressing my legs at all, more on my sprain wrists and collar bone.

Rowing w/ Barbell: 45x10, 95x5, 115x3, 145x3x5, 125x10
Easy. Totally love this exercise now that I know how to do it.

Hyperextension: 45x3x10
Good pump for my glutes, back and hamms.

Currlz: 65x4x8
Cheated the last set only because I wanted to do super slow negatives.

Ended with burpee pushup&pullups and normal pullups. Wasn’t going intense enough on the burpees though.

Easy PRs everywhere today. OHP 135x3 next workout.

389

Alright workout.

OHP: 45x10, 65x5, 95x3, 105x1, 135x2.666, 120x6
This was expected. Always get stuck at about 2 inches over my head. Still, feel good just to press 135.

Back Squat: 135x5, 155x5, 185x5, 205x1, 225x1, 250x3x5
Keep progressing.

Decline Situps: 5x10
Some reps were done with 5lbs behind my head. lol, hardest exercise of the day here.

Ended by supersetting a bunch of lateral raises with face pulls and cable rows, also did around 50 pullups.

Definitely gonna be able to hit 135x3 before school starts, but 140x3 seems shaky.

390

Sprained wrist still kinda hurts.

CGBP: 45x10, 95x5, 115x3, 150x2x8, x7
I think I could have gotten 8 on the last set if I took more rest. Tricep was exhausted, gave out a kind of “sour” and numb feeling.

Front Squat: 45x5, 95x5, 115x3, 155x5, 160x2x5
Easy.

Tricep Pulldowns: 57.5x12, 65x3x8
More tricep annihilation.

Did some deadlifts with weak ass grip so screw that. Tried to do some savickas press but triceps were tired. Did some pullups afterwards.

Figure the rep scheme of 3x8 isn’t really efficient for gaining back strength (ya no shit), so im gonna switch to 3x5. This way I can save my tricep for some overhead movement after.

Post-workout entertainment was the Expendables 2.

391

Back-Friendly workout.

Squat: 135x5, 155x5, 185x5, 205x3, 225x1, 255x3x5
Easy, progressing well.

Bent Over Row: 45x10, 95x5, 115x5, 150x3x5, 135x10
Gonna drop the weight when I get to 175x3x5 to work back up with better form.

Shrugs: 135, 185, 225
Exact reps I dont remember, but probably 50 reps with 185, and 15-20 reps with 225 and 10 reps with 135. My traps are lacking soo much.

Superset Cable Pull with Lat Pulldown with Facepull.

Practised ohp for a bit. OHP next workout.

392

Pulled my goddamn neck/trapezius muscle while sleeping. The toxins built up in the injured spot made my muscle spasm every fucken 5 minutes. Still, I went to the gym and lifted. If the Lifting God is there, I hope He gives me something for this effort lolz

CGBP: 45x10, 95x5, 115x5, 135x1, 160x2x5, x4, x5(flat bench)
I’ve been undereating. Going back to 3x5 from now on, still 15lbs off from my strength pre-injury.

Front Squat: 45x10, 95x5, 115x5, 135x1, 170x3x5
To describe the extent of my pain, I couldn’t lift up a 45lbs plate from the ground without muscle spasm so I had to stack 10lbs weights on the bar to make 170.

Couldn’t do anything else. Was supposed to OHP today but I best not use my trapezius today. Video coming up for cgbp, bad form, elbows flaring pretty bad.

Gonna up my frequency for BP and OHP by alternating them between workouts. OHP by 1x3 and 2x5 or 1xAMRAP, BP by 3x5 till I get my strength back.

393

First day doing my new routine for upper body lifts, which is basically a variation of Starting Strength.

OHP: 45x10, 65x5, 85x5, 105x2, 135x1.5, 120x4, 115x0, 115x0, 95x2x8
As expected, strength decreased. -1 rep for 135 and -2 rep for 120 :frowning: But it’s all okay, I used to only press once a week heavy and take a 2 days rest before it, but now Im going to take a reset and start from 105x3x5 and work up alternatively with bench press till I stall at 3x3

Squat: 135x5, 155x5, 185x5, 205x3, 225x1, 260x3x5
The poundage number seems to indicate a heavier weight, but my body feels a lighter weight :slight_smile: No sign of stopping progress. Really easy today.

Stiff Leg DL: 135x5, 225x1, 245x2x10
Used liquid grip, SOOOO EASSSYYYYY

Ended with some curlz and cardio.

Note:
After reading some really strong teenager’s logs on Bodybuilding.com, I’ve come to the conclusion that my way of training is not acceptable for my level. It’s too easy. I know my body will reap much more benefit if I take the time to adapt to a harder workout. I’ve already done that with lower body movements and now Im going to incorporate it in upper body lifts as well. No more Paranoia about “What Ifs”, no more “Complications”, strength training really comes down to hard work and hard recovery. My old way of training my lift once a week now seems pretty pathetic. I just hope after all these months of fooling around, Starting Strength will forgive me and allow me to make gainz on it.

394

Good workout.

CGBP: 45x10, 95x5, 115x5, 135x1, 160x5, 165x5, 165x4
Fixed my form, kinda, elbows arent as flared as before.

Rows: 45x10, 95x5, 115x5, 135x1, 155x3x5, 140x10
Last rep @ 140 was with alot of momentum. Repeat 140 for 10 next week and move to 160x3x5.

Front Squat: 45x10, 95x5, 115x5, 135x1, 175x3x5
Hard on my wrist. Approaching my max, but I can still do them fast though without having to grind or push hard.

Weighted Pushups: 45x3x10
Haven’t done these in a while.

Shrugs and 4x10 decline situps to end shitz off. Technically I’ve hit 3 PRs today but realistically, the lifts today are either still new or to get back my strength so…

395

Morning lifting session today, I dislike lifting in morning.

Squat: 135x5, 155x5, 185x5, 205x3, 225x1, 265x3x5
I think 5-10lbs more and I will stop progressing so smoothly. Very last rep was a little grind.

OHP: 45x5, 65x5, 105x3x5
Start from 105. Trying to work on my form, making sure the bar is close to my neck when at the bottom position and elbow pointing forwards. My old way of pressing is so inefficient and I couldn’t squeeze my glutes due to the bending of my lower back.

Deadlift: 225x3, 245x1, 275x1, 315x2, x1
Ahh fuuuu. Deadlifts are so boring. Spontaneously did these, I did 4 reps a couple months back. From now on, Im just gonna deadlift randomly

Pullups: 1,2,3,4,5,6,5

lol me and Xarena then deadlifted 4 plates together, side by side. Gawd I hate deadlift.

396

Honestly your squats may have been a bit hard, but you’ll progress atleast till 295.

fuck deadlift

397

fuck deadlifts, unless two-men deadlifts.

School started, slept for 2 hours last night, rained heavy af on the way to gym, wasn’t planning to lift, did go lift, hit 2 PRs

CGBP: 45x10, 95x5, 115x5, 135x1, x1, 165x3x5, 135x13(normal grip)
Really focus on retracting my shoulder and create a good arch. First two sets of 165 were better form than before in terms of elbows flaring, but last set was not so great.

Front Squat: 45x10, 95x5, 115x5, 135x3, 180x3x5
Easy 5

Super Decline Situps: BWx10, 5x12, 5x10, 10x6
Hard as always. But now I can use 10lbs behind my head!

Pullups: 15 in a row
If it wasn’t for my weak ass grip, I think I can pull out a couple more.

Gonna sleep for 10 hours today.

398

First week of school done, was able to cope pretty well with lifting. Just realized how I’ve been hitting a lot of PRs lately too, credits to lots of eating and smart training.

Back Squat: 135x5, 155x5, x5, 185x5, 205x3, 225x1, 235x1, 270x3x5
1st set hard last two reps, 2nd set harder throughout, 3rd set Easy. 45lbs since Aug. 1 and still going strong.

OHP: 45x10, 65x5, 85x3, 105x5, 110x2x5
Switched my form to the olympic form where my wrists are bend and shelved on my neck/shoulder area before pressing up. Had to wrap both wrists.

Rows: 45x10, 95x5, 115x5, 135x2, 160x2x5, x4, 135x10
Bad form today. Could finish all reps but no point doing them in bad form. Staying on this weight till it gets better.

DB Shrugs: 75x6x8, 80x2x8
Better than Barbell.

Pullups: BWx5, 45x6, x4, BWx35 (done in seperate sets)
Still dnt like weighted pulls, but a PR kinda.

275x3x5 squat next back squat session. Main thing I have to consider is to reserve my energy during my time in school, today was tiring.

399

Bad day today, first one in a while now. Arms were tired and muscles were tight. Not a problem of eating though, been having 3k every day, today weighted in at 161.6, 3lbs more than two days ago.

CGBP: 45x10, x5, 65x5, 95x5, 115x5, 135x2, 170x2x3.5, 165x2.5
sad story, a big wtf. I got 165x3x5 last bench workout easy. Felt awkward setting up for the bench and just weird throughout the ROM.

Front Squat: 135x5, 155x3, 185x3x5
This was easy still. I dont think I will stop progressing anytime soon.

Deadlifts: 270x8
Randomly done. Speed deadlifts, could go for more.

Pullups: BWx5x5

Still hitting PRs, lets hope the cgbp today is just a one-time thing m’kay?

400

Awsome day, weighting in around 161 now. Been having 3.5k calories for the past couple of days. Life has been Eat Natty Lift Heavy

Back Squat: 135x5, 155x5, 185x5, 205x3, 225x3, 245x1, 275x5, 280x5, x4
Curing my form, sitting back instead of pushing my knees out. 275 felt way too light so jumped to 280. Gonna get it next back squat day. 280x5 is my all time best.

OHP: 45x5, 65x5, 95x1, 115x3x5
Feels hard? :S

Bicep Curlz
Alot of reps for dem biceps.

Decline Situps: 10x2x5, x6, BWx2x5, x4
So basically I did 5 reps with 10lbs behind my head for the first two sets then drop it and complete the set with BW for another 5, making 10 reps total for each set.

Ended with some pullups. Was gonna do more back volume today but bench next workout and I dont wannt to destroy my stablizing muscles for bench.