cesimpson

Superset Back Squats & Weighted Pull Ups

5x @ 135# Squat, BW Pull Up

5x @ 185# Squat, BW Pull Up

5x @ 220# Squat, BW Pull Up

4x @ 225# Squat, BW Pull Up

3x @ 230# Squat, BW+5# Pull Up

2x @ 240# Squat, BW+5# Pull Up

2x @ 250# Squat, BW+8# Pull Up

2x @ 260# Squat, BW+10# Pull Up

Bench Press

5×5 @ 160# (80% 1RM) w/ 60-90 sec. rest

Really focused on pulling my shoulder blades back, planting my feet under me, and the competition-required 1 sec. pause.

It’s tough to do bench presses without a partner, so I don’t do them enough. I know, everybody does way too much bench and not enough other stuff, but my problem really is the opposite. I do tons of squats, pull ups, deadlifts, overhead presses, dips, etc. but just don’t do bench. If you get into trouble in anything else, you can simply drop the bar. Loud noise, maybe the other folks around scowl…but no broken sternum. Not so with the bench press.

I’ve tried switching to dumbbells. It works, somewhat, but just not the same.

I’ve decided to do more bench press. Instead of working up to a 1RM, I’m going to do 3×8 and 5×5. If I can get my 5×5 up to 185-200#, that should equate to about 225# or so. I’ll have to actually push that weight one day, but finding a spotter once every 3 months or so should be easier than once a week.

I saw the old “judgemental squater” today. I made up this circuit today, just to piss him off. I got some dirty looks, but no words. =)

3x @ 185#

3x Zercher Squat (to the floor each time)

3x Jefferson Lift, right hand front

3x RDL

3x Jefferson Lift, left hand front

It was tough - especially after the regularly scheduled back squats earlier - but soooo worth it.

4x @ 35# dumbbell

10x (5x ea. side) Roman Chair Pistol Presses

5x Weighted Dips