Warm up
stretching
shoulder circles
Light band press downs 10 x 8
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
305 x 10 pause on last rep
340 x 12 pause on last rep
250 x 10 pause on last rep
I added 5 lbs to the in between set. In retrospect, I wish I had added 5 to the top set as well. It went pretty well. Probably because I didn't lift last week.
Warm up
stretching
shoulder circles
Light band press downs 10 x 8
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
305 x 10 pause on last rep
340 x 12 pause on last rep
250 x 10 pause on last rep
I added 5 lbs to the in between set. In retrospect, I wish I had added 5 to the top set as well. It went pretty well. Probably because I didn't lift last week.
Warm up
stretching
shoulder circles
Light band press downs 10 x 8
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
310 x 10 pause on last rep
345 x 12 pause on last rep
250 x 10 pause on last rep
I followed the plan and upped the in between set by another 5lbs and then the heavy set by 5lbs. After a couple overtime shifts this week, it was definitely a lot harder than last week. But it went. Next week I will either just repeat or maybe up the in between set by another 5lbs.
Warm up
stretching
shoulder circles
Light band press downs 10 x 8
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
310 x 10 pause on last rep
345 x 12 pause on last rep
250 x 10 pause on last rep
I followed the plan and upped the in between set by another 5lbs and then the heavy set by 5lbs. After a couple overtime shifts this week, it was definitely a lot harder than last week. But it went. Next week I will either just repeat or maybe up the in between set by another 5lbs.
Warm up
stretching
shoulder circles
Light band press downs 10 x 8
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
315 x 10 pause on last rep
345 x 12* pause on last rep
250 x 10 pause on last rep
I upped the in betweener. I didn't quite make my 12th rep at 345 and needed a bump to make it. We'll run this again next week and see if I'm at a wall.
Warm up
stretching
shoulder circles
Light band press downs 10 x 8
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
315 x 10 pause on last rep
345 x 12* pause on last rep
250 x 10 pause on last rep
I upped the in betweener. I didn't quite make my 12th rep at 345 and needed a bump to make it. We'll run this again next week and see if I'm at a wall.
Warm up
stretching
shoulder circles
Light band press downs 10 x 8
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
315 x 10 pause on last rep
345 x 12 pause on last rep
250 x 10 pause on last rep
I did this one again and it did go better than last week. It may be a few weeks before I'm ready to move up the weight, though.
Warm up
stretching
shoulder circles
Light band press downs 10 x 8
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
315 x 10 pause on last rep
345 x 12 pause on last rep
250 x 10 pause on last rep
Still pretty tough. I need to work on getting a better pause on the 345 set. What I'm doing now would only qualify as a pause in the SPF. If you know, you know. The missing component is obviously not doing upper back work, but I just can't seem to convince myself to get it done. I'd rather just sit there like a bump on a log.
Warm up
stretching
shoulder circles
Light band press downs 10 x 8
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
320 x 10 pause on last rep
250 x 10 pause on last rep
It was a long week at work and I gotta go back in early tomorrow, so I decided to take it easy today.
Warm up
stretching
shoulder circles
Light band press downs 10 x 8
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
315 x 10 pause on last rep
345 x 12 pause on last rep
250 x 10 pause on last rep
Well, the little "break" last week seems to have gone well, because this week went well despite all the heat all week. Pause was solid. Next week is gonna be another "off" week because I'm gonna go nearby out of town and cook out with a friend. His setup is based off of an adjustable bench and it just moves too much under me to push heavy. Another good workout at this weight and I'll try moving up again.
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
315 x 12 pause on last rep
225 x 10 pause on last rep
As planned, I lifted in a friends basement and didn't do anything heavy.
Sometimes backing down some and just getting some blood in there is good.
Yeah. I feel more like I'm getting mentally burnt out on this. Hard to muster up the drive. If I wasn't lifting with someone, I probably wouldn't be doing anything right now.
Warm up
stretching
shoulder circles
Light band press downs 10 x 8
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
315 x 10 pause on last rep
345 x 12 pause on last rep
250 x 10 pause on last rep
This went really well. Again, the reps and pause was solid. I might try to bump to 350 next week. We'll see.
A lot of overtime this week and low sleep, including right before the workout, so I stayed lighter this week.
Warm up
stretching
shoulder circles
Light band press downs 10 x 8
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
320 x 15 pause on last rep
250 x 10 pause on last rep
Not bad, rep wise. Probably had 1-2 reps left in me. Hard to tell sometimes. Failure hits awfully fast. Hot and just plainly tired of sweating.