Custom Search

Saturday, October 3, 2015


3 October 2015

Bench press 135x10, 185x5, 235x3, 275x3, 305 (3+) x 7 reps

Joker sets 315x3, 325x3, 335x3

Barely made 305x7. Could not get the muscles to fire properly. Whole upper body was very sore and creaky. I think the current volume of heavy pressing (raw and SlingShot) is killing my bench press - I can't recover from two heavy workouts in 7 days.

Will probably take a deload week, then switch to a bench press specialization routine until my knee heals. Back to 3/5/1 as soon as I can squat pain free.

Seated cable rows 30 total reps - varied the grip and used different handles for a change.

Standing front press 30 total reps - started out with 115, bumped up to 120 at some point.

DB curls 4 sets x 10-12

Pushdowns 2s x 20+ reps

Cable flyes 2s x 8-10


Anonymous said...

hope the knee recovers without issue.

what bench program/routine will you do?

Fatman said...

It's a Ted Arcidi-inspired routine. He was the the first man to bench 700 in a shitty old bench shirt, so I figure he knows a thing or two about pressing.

Day 1 - light bench, medium overheads

Day 2 - heavy bench, light overheads

Day 3 - squat and deadlift, heavy overheads (might split this into 2 days so I can go to the gym 4 times per week, because, you know, nobody gainz on 3 times per week).

Can't wait to mess up my shoulder.