So my buddy and i both thought we would try singles this week. I was hayin yesterday.felt burnt this am. Almost moved bench till tomorrow. Buddy works summer job doin manual labor thowin feed bags all day. So I toughed it out. He had a big day at work too. Was 40C outside today. Thank god I work in an office lol.
Anyways here she goes
warm ups then
275 x 1
305 x 1
325 x 1
345 x 1
345 x 1
345 x 1
315 x 4
Tried titan ram with 315. Bah not liking it.
Close grip bench
225 x 15
225 x 10
245 x 6
Paused db press 2 seconds at bottom
85's x 10
95's x 5
2 sets db fly
4 sets tricep bar pressdowns. Worked up to 195 x 10.
Reverse handle pressdown
So my buddy and i both thought we would try singles this week. I was hayin yesterday.felt burnt this am. Almost moved bench till tomorrow. Buddy works summer job doin manual labor thowin feed bags all day. So I toughed it out. He had a big day at work too. Was 40C outside today. Thank god I work in an office lol.
Anyways here she goes
warm ups then
275 x 1
305 x 1
325 x 1
345 x 1
345 x 1
345 x 1
315 x 4
Awesome. Goal smashed. Give paused squats a shot. Just like paused bench they'll help you build explosiveness out of the bottom of the lift.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
Awesome. Goal smashed. Give paused squats a shot. Just like paused bench they'll help you build explosiveness out of the bottom of the lift.
Thanks man I will try the paused squat as an accessory lift this week. Front squats kicked my butt last week. Had no belt on thought i was having a hernia. Not kool.
I quote from member mustgetbig keeps coming back to me. "know what normal sore is and push past it" This is the advice i took from him after i said i cant bench twice a week not enough strength to go again and too sore. Was rough for a couple weeks but pretty good now. Monday bench was extremly taxing so i know why im still banged up today.
my back and traps were wrecked from yesterdays back and deadlift session. Chest a lil sore still and shoulders were sore still from mondays bench. I almost skipped bench altogether tonight and just did OHP.
Said f it i will try it
Its pause bench night
the bar actually felt heavy said F
135 x 8 actually felt like 185 F
185x4 felt like 225 double F
cranked up the tunes said lets do this
each set +5lbs over last weeks paused session
247x4
263x4
281x4
297x4 big PR super stoked went up easier than last weeks 291 x 4
Had another rep in the tank for sure.
I swear paused bench sets has helped my off the chest power and speed astoundingly. Its like my sticky spot is now lockout where before was first couple inches.
Great ohp day to another 5lbs over last week. Grinded the last couple reps on set 5 though.
285x3
315x3
345x2.5 couldnt lock out last one
335x3
335x3
315x4
This is excellent. This is building strength right here. You didn't do any crazy jumps in weight. You put yourself against 345 and maybe you didn't hit the rep goal but you're so close. The next time it will be yours, and it will be your top set while your bottom working set will move up. Then you'll be trying 355x3 and you'll have that crazy hungry look in your eyes when you do it, cuz you know you want it.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
This is excellent. This is building strength right here. You didn't do any crazy jumps in weight. You put yourself against 345 and maybe you didn't hit the rep goal but you're so close. The next time it will be yours, and it will be your top set while your bottom working set will move up. Then you'll be trying 355x3 and you'll have that crazy hungry look in your eyes when you do it, cuz you know you want it.
Oh ya gettin pretty hungry.
Buddys top set he hit 405x2 i gotta get this done.
Bench round two
all paused
warm ups then
252x4
269x4
286x4
302x3
Might have been able to grind 4th but form been bad and didnt want a failed rep.
Felt beat up and low on energy today
OHP was a grinder
95x5
150x5
150x5
150x5
150x5
150x5 last rep such a grind like 3 seconds goin up
4 sets 12 lateral db raise
2 set rd reverse cable cross overs
150 crunchs done
Just started taking some creatine hcl this week. May help recover faster im hoping.
Was planning to do doubles and singles today for bench, but said i gotta stick and get a triple pr. Benched with my partner at his brothers house. Well known cdn power lifter. 800lbs shirt bench and squatted over 1100 equipped.
Changed it up a bit as far as my work up to the top set and warm up. Glad i did. I will just accept im not strong out of the gate builds up over the sets. 3-4th set is usually the money shot.
Bar x 10
135x10
225 x 6 or so didn't count just cranked them out. Have only been doing a 3-4
The fun began
275x3
305x3
325x3
335x3
340x3 PR
315x5
Next time i hit triples probably keep first 3 sets same weight and then hit 340 and 350 for last two sets.