Bench Press Training - Week 4

22 October 2011

Bench press:

Warmup x a bunch of sets
225 lbs. x 3
265 lbs. x 3
285 lbs. x 1
300 lbs. x 1
315 lbs. x 1

290 lbs. x 4 sets x 2 (tough)

Paused BP 245 lbs. x 4

Close-grip BP with chains 225 lbs. + chains x 2 sets x 4

Added some light to medium overhead pressing:

Two-DB clean&presses 60 lbs. x 5, 65 lbs. x 5, 70 lbs. x 5

Tricep pushdowns 3 sets

Then I tried to squeeze in some light deadlifts - and disaster (almost) struck. I warmed up with some fast pulling and loaded the bar to 330 lbs., which I was planning to do 3x3 quick pulls with.

The first rep of the very first set came up explosively; the second one was just as fast, but I felt a sharp spasm of pain on the right side of my lower back. It probably has something to do with me swinging kettlebells with bad form like a complete dumbass a few days ago.

The pain has since subsided some, and I hope it's not going to be serious like the last time I jacked up my back. But yes, this is pretty disappointing. I need to see a sports doctor - my lower back has always been strong and injury-free, and tweaking it twice in the past few months is surely not a good sign. I was right on track for a big squat by the end of the year, possibly a PR. Now it's all up in the air.