Wednesday 7 April
Bench Press Day
This was an abysmal day. I’m toying with a new set-up for the bench. I have been watching a few videos lately on the set up for a good powerlifting bench press, and I used Wednesday to try out some of the new ideas. It didn’t work out so well.
- 3x Warm Up @ 65#, 95#, 115#
- 8x Bent Over Row +
- 8x Power Clean +
- 8x Front Squat +
- 8x Push Jerk +
- 8x Back Squat
- Bench Press
- 5x Press @ 120#
- 5x Press @ 180#
- 3x Press @ 205#
- 2x Press @ 230#
I had WAY more than 2x in my arms and chest, but the new set-up left me uncomfortable and not particularly stable. The balance of the bar wasn’t what I was used to. It came down to my torso much lower than my normal set up. Awkward. I need to decide if I’m going to work on the new set up (tighter, better, in theory) or stick with what I have (if it ain’t broke…).
- Assistance Work
- 8x Floor Press @ 185#
- 15x Zercher Squat @ 185#
- 10x Weighted Sit Ups (lvl#2 incline) @ 10# (held behind head)
- 7x Floor Press @ 185#
- 12x Zercher Squat @ 185#
- 7x Weighted Sit Ups (lvl#2 incline) @ 10# (held behind head)
- 6x Floor Press @ 185#
- 10x Zercher Squat @ 185#
- 3x Weighted Sit Ups (lvl#2 incline) @ 10# (held behind head)
Friday 9 April
- 3x Warm Up @ 65#, 95#, 115#
- 8x Bent Over Row +
- 8x Power Clean +
- 8x Front Squat +
- 8x Push Jerk +
- 8x Back Squat
- Deadlift
- 5x Pull @ 195#
- 5x Pull @ 295#
- 3x Pull @ 335#
- 8x Pull @ 375# !!
- Assistance Work & High Rep Squats
- 15x Incline Press @ 125#
- 5x Squat @ 135#
- 15x (ea. arm) 3-pt Row @ 55# DB
- 5x Squat @ 185#
- 15x Incline Press @ 125#
- 20x Squat @ 225#
- 15x (ea. arm) 3-pt Row @ 55# DB
- 20x Squat @ 225#
- 15x Incline Press @ 125#
- 15x Squat @ 225#
- 15x (ea. arm) 3-pt Row @ 55# DB
- 10x Squat @ 225#
Next week is a deload week. I’m going to go with a warm up and light 5×5 with about 4 exercises per day. Week after that, it’s back on the 5-3-1 with some more high rep squats. My end goal is 4 sets of 20x @ 225#. Also, I’ve been thinking a lot about some weaknesses and realized my pulling isn’t really where it should be. I’m going to increase my dumbbell rows pretty significantly, add face pulls and (~gasp~) add some dedicated bicep work in some barbell curls.