Offseason Journey, Deathbench v2 + new Super Katana

[Gooners85]

The end goal being to bench somewhere around 200kg come July 8-9 (Equipped)
Full power meet coming in August

[Gooners85]

WeightxSetsxReps
All assistance work @RPE8


Bench 230x8x3 @6
Bench 235x2x2 @6
2 ct Floor Press 185x5x5 @7
Skull Crushers 85x5x12 @7.5
Rolling DB Tricep Extensions 15x1x20 20x4x20 (last set @9.5)
Ab Wheel 5x10,8,8


Shoulders felt banged up, the un-racks felt harder than the sets.

[Gooners85]

Squat 320x4x8@7,7,8,9
Pause Sumo DL 320x5@6
BB Row from pins 135x10 x10 x20 x30
BB Shrug Strict w/pause 276 2x10


Squats moved very fast. Misgrooved a rep here and there.... try to be more consistant

[Gooners85]

W1D2
Bench 215 5x5 @5 @6 @6 @6.5 @7.5 (13 mins)
Incline BB CG 5x8 135@7 145@8 @8 @8 @9.5 (bench feels too high, try in power rack next time)
Flat DB 45x15@7 55x10@9.5 45x13@9.5 (felt like crap)
Incline DB 15* 5x10 40@7.5 @7.5 @7.5 @7.5 45@8.5
Seated French Press 5x12 65@8 @8.5 @9 @9.5 x11@10
DB Tri Extensions 5x20

[Gooners85]

SPP

Rotator cuff work with bands
DB Lateral raises paused 4x15
Lat pulldown w/triangle bar 4x15
Reverse pec deck fly 4x15
Mobility work for spine
Low back hang
Dead hang


Mobility work wasn't hard. Shoulders still feel farther forward than where I want them

[Gooners85]

Squat 325x3x8 @9.5 @9.5 @10
Weighted Pullups +5x5 +10x4 +15x3 +20x2 +25x2
Reverse band neutral grip chins paused -light band 5x5


Long shift today, had meeting, too much sitting down....

Squats felt like crap, didn't feel tight in the core and upper back

Usually when coming off a shift, RPEs are +2 higher than morning or weekend

Pullups felt good, heavy sets felt best.

[Gooners85]

W2D1

Train @ 6am before work

Bench 230x5x3 @6 @6 @6 @6 @6 (11min)
Bench 235x3x3 @6.5 @7 @7.5 (10min)
2 ct Bench 240x2x2 @7.5 @9.5 (9min) (did 2 counts because felt too easy)
Super Ram 225x17@9.5 (supposed to do 5x5 but running out of time. Shoulders feeling banged up from all the self handoffs, didn't want to risk going supermaximal)
Rope pressdowns x15 x10


Shoulders feeling better than last week

[Gooners85]

Military Press w/Fat Gripz 125x5@9.5 95x10@8.5
Shoulders felt bad. Felt like I had no lat engagement. Bar moved slow. Overall Crap

Conv DL Paused 405x6x1 @7 @8 @8.5 @9 @9 @10
Moved fast on the first sets. Fatigue increased quick. Probably a good choice of movement. Last set had double pause

Lat pulldown underhand grip paused 5x8 @8

[Gooners85]

W2D2

Bench 215x5x5 @6 @6.5 @6 @6.5 @6.5
All moved fast, felt good. Back was a bit tight due to deadlifts yesterday.

Incline CG Paused 145x4x8 135x1x8 @8 @8.5 @8.5 @9 @9.5 @7.5

Flat DB CG 5x15 30,35,50,45,40
Not sure how to judge RPE on this

Incline DB hammer grip 60x8@10 50x9@10 45x10@8.5 40x10@8 40x10@9.5
Hit the wall pretty hard on these

CGBP w/gymnastic barbell 80x3x8@7.5

Skull Crushers 60x5x12 @7.5 @8 @8.5 8.5 @8.5

Tricep pressdown w/ V bar 5x20

[Gooners85]

SSB Paused Box Squat (beltless) 245x5@8 265x5@9
Felt bad

BB Shrug (strict) 185x3x15

Pullup 2x5

Band pullovers 3x25

Light shoulder mobility

[Gooners85]

W3D1

Bench 235x5x3 @6 @5 @6 @6.5 @7
Bench 240x3x3 @7 @7.7 @8
Bench 245x2x2 @8 @8.5 (last set was a triple w/3 ct at the end)
EZ Bar CGBP 15 deg incline 80x5x12
Seated French Press w/ EZ Bar Paused 60x5x12 (paused long enough to kep RPEs @8)
Rolling DB Ext 15x5x12

Hands started hurting during benching

[Gooners85]

First day in new Super Katana, trained at the club

145kilo 3x3 maybe got it to 4-board-ish
DB lateral raises 25x6x12
Reverse band bench row thing vs heavy bands 8x12

[Gooners85]

W3D2

Bench 215x5x5 @5 @6 @5.5 @6 @5.5 14 min 20
Incline CG Paused 135x5x8 @7 @8 @8 @8 @8
Tried lowering slower and feeling the stretch

Flat DB 40x5x15
Incline DB hammer grip 40x10@7 45x10@8 50x10@9 40x10@7 40x10@7
CGBP w/ EZ Bar 100x3x8
Seated French Press w/ EZ Bar 60x5x12 hit the wall on 4th set
Rolling DB Ext 20x5x20

[Gooners85]

W4D1

Bench 240x5x3 @6.5 @6 @7 @7 @7
Bench 245x3x3 @7.5 @7.5 @7
Bench 250x2x2 @8 @7.5
Floor Press 190x5x5 @8,8,8,8.5,9
Band Pressdowns 5x20

[Gooners85]

Paused Deadlift 407x8x1
Moved slow. Moved slower, but didn't feel hard
Paused Deadlift 363x2x2
Moved fast, but felt like back was rounding due to fatigue
Weighted Pullups BWx5, +1.25KGx4, +3.75x3, +5x2, +7.5x1
Paused Hammer grip chins - light band 5x5

[Gooners85]

W4D2

Reduce all work 20%

Bench 155x5x5
CG Incline BB 115x5x8
Flat DB 35x5x15
Incline DB Hammer Grip 35x5x10
CGBP w/EZ Bar 80x3x8
Skull Crushers 60x5x12
Elbows Out Extensions 15x5x20

[Gooners85]

Squat 335x2x8 @9, @9.5
BB Row paused 135x4x10
SSB GM 155x10 175x8

Hyperextensions x20
Inverted Situps x25

[Gooners85]

Bench 245x5x3 @6 @6 @6.5 @6.5 @6.5 15min15s
Bench 250x3x3 @7 @7.5 @7.5 9min10s
Bench 255x2x2 @8 @7 7min

Hand started hurting

Seated French Press 60x5x12
Hammer grip pullup 4x5
DB hammer grip Tri Ext 21s to shoulders, chin, forehead 5x21

[Gooners85]

DL Paused 385x6x2
Weighted Pullup x5+0, x4+5, x3+10, x2+20, x2+30
Reverse Band Neutral Grip Chins Paused 5x5

[Gooners85]

W5D2
Bench 215x5x5
Incline BB 135x1x8 145x4x8
Flab DB 40x5x15
Incline DB 45x10 50x10 55x10, 60x10, 50x10
CG 100x3x8
Skull Crushers 80x5x12
Elbows out Extensions 30x2x20

[Gooners85]

W6D1

Bench 250x5x3 @7 @7 @8 @7.5 @8 17m45
Hand started hurting right away. Moved slow
Bench 260x3x2 @8 @8.5 @7.5 16m30
Hard to unrack the bar from the J hooks with the extra weight. Had to bring grip in one finger.

Rolling DB Tri Ext 15x5x20 Moved fast, didn't feel like work until last set
Chins 1x5


Had to cut it short. Need to re-arrange schedule because spotter-loading tomorrow

[Gooners85]

Squat 345x1x6 @8.5
Felt too light, reps were inconsistent. Tried another set, but the second rep felt like a 10.

[Jay Nera]

Squat 345x1x6 @8.5
Felt too light, reps were inconsistent. Tried another set, but the second rep felt like a 10.

What do you think is causing the inconsistency?

[Gooners85]

What do you think is causing the inconsistency?


The fact that I spotter-loaded + 4 hr drive back and forth (the day before) probably didn't help. That's probably why fatigue set in so quickly and the RPE jumped up so high.

When I get into the higher (5+) rep range my form tends to deviate a bit. I can usually stay tighter once the intensity is higher, and the TuT is lower.

Also, it's worth noting, my RPEs are moreso based off a technical failure as opposed to absolute failure. Simply because crappy good morning squats aren't going to help me in the suit.

[spartan300]

You guys talk about "death bench" and it reminded me of Rich Piana's bench press challenge. Did you ever?

[Gooners85]

Wednesday March 29
--------
Hammer Strength OHP 2 plates a side x2x6
Incline DB flies
Lat Pulldown w/V Bar 10x10




Friday March 31
--------
Super K 147.5 kg x2x3 no touch
Super K 155 kg x3x3 no touch
DB Side Lateral Raise 6x15
Actually resembled a bench press. Must be more patient where elbows are tracking

[Gooners85]

You guys talk about "death bench" and it reminded me of Rich Piana's bench press challenge. Did you ever?

The one with the flaming 50kg plates?

[spartan300]

The one with the flaming 50kg plates?

The bar is set at 225. Each guy is required to do 20 reps with this weight. The kicker is after each guy finishes his 20 they chug a beer. Last man standing wins.

[Gooners85]

Super Centurion (training fit) straps up, tight wraps X all over 187.5kgx1 195kgx1 200kgx1
Pullupsx5 Chinsx5 Hammer Grip Chinsx5

Stayed upright, but need an inch more depth. Need to sit back more, see if it gets better in the coming weeks

[Gooners85]

W6D2

Bench 3ct 215x5x5 @7 @7 @7 @7.5 @7
Incline 140x5x5 @7 @8 @8 @8 @8.5
Flat DB 40x5x15
Incline DB 45x5x10
CGBP Ez Bar 100x3x8
Skull Crushers 60x5x12
Rolling DB Tri Ext 20x5x20

[Gooners85]

Sumo Paused 315x8
Sumo 2ct Pause Beltless 275x8
DL w/ Fat Gripz 225x3x8
EZ Bar Curl 2x15
DB Side lateral raise 4x20
Pushup 4x

[Gooners85]

W7D1

Bench 260x5x3 @7 @7 @7 @8 @8
Bench 265x3x2 @7.5 @8 @8
Grip was toast from the Fat Gripz work yesterday

Floor Press 225x5x3
Incline Skull Crushers 80x5x12
Rolling DB Tricep Extension 20x5x20