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Sunday, June 7, 2015

Bench Press - Ones Week

7 June 2015


Bench press 135x7, 185x4, 230x5, 265x3, 295 (1+) x 7 reps

Felt nice and easy, stopped at 7 as there was no one to spot me.

Joker sets: 315x2, 330x2, 340x3, 350x2

No idea where this came from, but I'll take it. 340 felt extremely light so I tried 350. By this point I'd found a spotter, who may or may have not touched the bar on the second rep. In any case, this is the heaviest non-slingshot double I've done in a long while, and it was pretty easy.

Seated cable rows 30 total reps

One-arm preacher curl machine 50 reps per arm

Tricep pushdowns 50 reps

Lateral DB raises 50 reps

6 comments:

Jason Harris said...
This comment has been removed by the author.
Jason Harris said...

Nice job on the 350*2. Explain the joker sets, I don't want to buy the book.

Fatman said...

Since you asked twice... so the joker sets are something you have the option of doing after your main set for the day, if you feel like it.

E.g. the program calls for you to do:

200 x 3
220 x 3
240 x 3+ (i.e. as many reps as possible with a minimum of 3).

You hit these numbers, getting 6 reps on the last set with 240. If you feel wrecked, you stop there and move on to accessory work. If, on the ohter hand, you feel like you're just getting warmed up, you can do a few extra sets of 3 reps, either keeping the weight the same (i.e. 240 for as long as you can get at least 3 reps) or increasing the weight (again, making sure you get at least 3). Same thing on your "1+" days. For some reason you're not supposed to do it on the "5+" days.

I don't have the book either, this is what I got from reading reviews and consulting with the Swede, who is our resident Wendler expert.

Jason Harris said...

Right on, there is a lot of similarity between Wendler and Juggernaut. For example, today I had 180*6*5 with amap on the 6th set.

Ruin Christmas said...

@JH - another good info source is the powerliftingtowin.com review. or you could easily find a torrent of the pdf. So you could, uh, review it.

@fats - i check this blog like every two months. it's disconcerting to see how strong you are.

Fatman said...

"@fats - i check this blog like every two months. it's disconcerting to see how strong you are"

Thanks, I bench/squat about the same as you while weighing about 50 pounds more. I can see how that's disconcerting.

TBH, the PL2Win review of 3/5/1 and his suggested modification of the template for powerlifting are probably better than Wendler's book. I haven't read "Beyond 5/3/1" and am going off PL2Win's review and some advice from Swede.