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
Saturday, October 3, 2015
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2 comments:
hope the knee recovers without issue.
what bench program/routine will you do?
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.
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