No Plasma, No Gainz

Bench press cycle topped out at 350x2. To prepare for the heavy bench press singles, I was inspired by a simple template outlined in this article by Christian Thibaudeau of T-Nation fame. I modified it to:

• Wednesday - did 3 sets of 3 with 70%, or 260 lbs.
• Friday - 3 sets of 2 at 80%, or 290 lbs.

I did not increase my Plasma(TM) intake as advised, so I probably missed out on some gainz. Oh well.

Lifts went like so:

135 x 8
185 x 6-8
225 x 3
275 x 3
315 x 1
335 x 1
355 x 1
370 x 1

I expected to smoke 365, so I added 5 lbs. and it turned out to be a very rough single. Should have stuck with the original plan and upped the weight if 365 went well. But no complaints. I wrapped up with a rest-pause set with 285 lbs. x 14 reps, a little bit of back and arm work.

Last overhead press day was the previous Sunday and I did not do any inclines this week. Assistance work was limited to small stuff like curls, face pulls and cable pushdowns. It was refreshing to get into the gym, mess around a while and leave not even tired. Maybe a sign I should do this more often. On off days I messed around a bit with cable exercises at home, limiting myself to 1-2 working sets.

I did not make changes to the lower body program. As scheduled, Monday was a light squat / high pull day with some leg presses and shrugs thrown in.

Friday was heavy squat day this week, plus the light benches. I aimed for a double with 485 lbs., but didn't set up properly and only got one rep. Not a problem, because (unlike on the bench press) I know there was strength to spare there.