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Tuesday, April 15, 2014

Volume Work

15 April 2014

Bench press 285 lbs. x4, x5, x5

I tried using suicide grip on first set. It hurt my wrists and bar came up unevenly on all but the first rep. When the bar comes up unevenly at around 75%, it's probably a good idea to stop whatever you're doing. I won't be using suicide grip again anytime soon.

Seated cable rows 1s x 8, 3s x 8

BTN military press 135x10, 155x10, 175x2sx5

Smith machine bent over row 2s x 10, 1s x 8

Pullups 4s x 5

DB hammer curls 3s x 8

Smith machine CG floor press 3s x 6-8

Seated DB curls 3s x 6

This only took about an hour or so. What I might do in the future is time it, then try to beat this time each time I do pressing volume. Once I can do it in 45 minutes or less, I'll up the weights slightly.

On an unrelated note, my legs, hips and glutes get really sore from speed squatting, even though the weights are so low. Don't know if this is good or bad.


Ruin Christmas said...

do you use wrist wraps? i feel they are a must for heavy benches, esp with the suicide grip.

Fatman said...

I'll throw them on for heavy sets sometimes, like on the last couple sets on "heavy day". But I don't use suicide grip when I bench heavy, just regular grip. Maybe I should try suicide grip+wraps for heavy bench?

Ruin Christmas said...

i would try it. it took me 2-3 times to get used to it but it was worth it, in terms of shoulders feeling consistently A+