Paused bench is the way to do it. I started pausing my bench presses in the fall, and within 3 months I completely reversed the weak link in my bench. I used to get stuck about an inch off my chest, and now I struggle to finish the second half of the concentric when I’m fatigued.
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@mortdk works out at home. Since there are no gym bros to witness how hard he is, do the chalk, ammonia, and grunting still count?
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no…
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It’s all good. He saves the ferocity show for the perps he chases down.
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Woke at 80 kg - 176,4 lbs
calories Yesterday: 2550: 219C, 151P, 82F
A little low on Protein, the high calories is due to half a bottle of wine … lots of calories and no C, P or F.
Later I’ll break out the running shoes. Might go for a 1M PR today.
I’ll remember that. I’m going to warm up real properly. When I do a short rushed warmup I’m just not in the groove.
@guineapig I might take a video, messing around saying stupid things bashing chalk clouds around sniffing to something strong, then it’s like being in a gym.
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Todays training
Running
1 mile 7 minutes 57 seconds PR
(passed the 1K mark in 4,57 seconds a PR as well)
400m 1 minute 37 seconds (a single second shy of my previous PR)
The first 1K of the mile run was fluent and non paced did struggle a bit at the end. Really happy with this one.
the 400 I was trying to run at a steady fluent pace, tried to kick a bit at the last 50 m or so. 1 second of a tied pr is a bit meh.
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Thought you were a km guy. I’ll give the one meter pr a go way before I give the 1 mile a try. I ran the mile in highschool and still have a bad taste in my mouth
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Alcohol is deceptive in the tracker, since it often doesn’t have much carbs but your liver converts the alcohol into sugar. If you look around in the myfittnesspal app you will find that some of the checked items have the conversion already done. For example, I found an Old Fashioned cocktail recipe that shows 39g sugar, even though the only added sugar is a teaspoon of simple syrup and a maraschino cherry.
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@mortdk to add to this paused bench discussion.
I have been doing my bench sets with pause on the warmup sets (every rep), really focused on form and control no “bouncing” reps, and pausing my last rep each set.
It does take away from the rep pr sets because I’m more fatigued, but I think the payoff long term will be worth it.
This mindset is beginning to carry Ofer to all my lifts now. Technical faults being the end of set rather than grinding reps
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woke at 79,7 kg - 175,7 lbs
Calories yesterday??
Hangover today, Had a few beers and a bit of whisky last night.
Todays training will be riding electric driven bicycles around Copenhagen with some friends looking for a nice place for lunch.
On a more training related note, I just read an article on the front of TN about what bro science was right about and what not. Interesting reading.
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Looks like we both had a few last night and a hangover today. Quality
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It makes sets of 8 feel like sets of 12 for the first month or so. But I’ve gotten to the point where if I’m doing TnG bench, and I start to run out of gas, I can start pausing my reps and it gives me a boost. It’s awesome
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Make that three of us. Fun nights aren’t always worth the rough mornings
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Bite your tongue, sir!
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This has been my big lesson so far in 2019 since I switched to more BB type training and rep range goals.
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Woke at 79,9 kg - 176,1 lbs
Calories yesterday ??
Todays training
C4W2D1 OHP test week
Warmup: Ropeskipping, kneeling bottom up kb press, bpa, yoga flow
OHP
5 x 20, 30 kg, 3 x 40 kg
1 x 47,5 kg uh felt heavy
1x 52,5 kg still heavy but a little better.
1 x 57,5 kg RPE probably 9,5
1 x 62,5 kg PR (meh was heavy AF and I did use a lot of legdrive)
back off fluff
Standing DB press: 20 x 12,5 kg
3 headed monster 12 x 5 kg
6 way raise 12 x 2,5 kg
Pull up: BW x 10, 9
Push up BW x 20
.
35 minutes + 10 minutes warm up.
.
I did use too much legdrive on the last lift, so it’s not really a PR.
From the 47 kg it felt too heavy, I did rest about 2 minutes between sets.
I am really looking forward to do something else.
I’m torn between The tried and true BB program and 531 BBB with opposite lifts + some BB fluff as assistance.
@simo74, @lava2007 It’s good to have a fun night now and then, and it’s worth the rough mornings
About the paused bench thing I haven’t really used them a lot. Technical failure would be were to end them. I think on my next phase the BB style thing, grinding out reps would be the goto though.
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Well done mate
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Yessiree nice job!
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Agree with the folks above, getting above a plate on each side for OHP is a huge milestone!
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That is way too short.
Don’t treat the test week like training. It isn’t.
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