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Sunday, January 12, 2014

Press Lying, Gallant is Average

12 January 2014

Bench press 275x2, 305x2, 325x2 (paused), then 350 x 2

Second rep was very hard. The weight is starting to grind. Luckily I'm done with the 12-week bench press cycle; I'm supposed to work up to a heavy single next week, but I'm going to skip that because it's already beginning to stall.

Also did a bunch of light DB curl sets between pressing, like 5-6 sets of 6-8 reps.

Bench press w. SlingShot 370 x 3 - these were pretty OK.

Seated BTN press 135 x 8, 185 x 2s x 5

Pullups 3s x 5

DB hammer curls 3s x 8

DB tricep extension 3s x 10-12 - did these light and with limited range of motion, the version when you touch the dumbbell to your chest instead of going all the way behind your head. Elbows seem to have taken it OK. I'll try working them in once a week or something, very cautiously.

EZ bar curls, strict (back and head against wall) 3s x 10

Cable pushdowns 3s x 10

I've decided to work on incline pressing, at which I suck, before starting my next flat bench press cycle. This has worked for me well in the past. So what I'll do is one day of inclines (3 sets of 6) and one day of close-grip paused bench presses (3 of 5) per week, for about 4-6 weeks. The goal is to move up the incline press weight, last time I tried this I worked up to sixes and fives with 250.


Ruin Christmas said...

i suck at incline pressing too. most gyms have the benches set too high anyway. I quit. What's the point, really.

Fatman said...

I think inclines are beneficial from time to time. Maybe even a better lift than the flat bench overall, but I can't be a meathead and not bench.