5 May 2015
Bench press 335 lbs. x 5 singles, SlingShot (O) 365 lbs. x 2
Singles went better than 330 last week, but still not as explosive as I'd like them to.
Seated cable row 30 total reps, heavy - really struggled with these today.
Seated DB press 4s x 6 (65s)
Hammer curl 50 total reps (about 30 with FatGripz)
Tricep pushdown (rope) 50 total reps
Shoulders feel beat up and I'm starting to get twinges in (what I think is) my right rotator cuff. Overall this is too much pressing weekly volume. Will have to make some changes, maybe alternate bench and overhead press on the medium (5 sets of 3) day. Skipped dips today to give the shoulders a chance to recover.
Showing posts with label heavy bench press. Show all posts
Showing posts with label heavy bench press. Show all posts
Tuesday, May 5, 2015
Tuesday, April 21, 2015
The Unbearable Soreness of Squatting
20 April 2015
First squat workout after a layover always results in a lot of pain, and today was no different. I also realized that I planned poorly and would have to bench press on a Monday, which is something I try to avoid as much as possible. The gym was a veritable jungle tonight.
Bench press 135x5, 185x3, 225x3, 275x3, 325 x 5 singles
Bench press w. SlingShot (R) 345 lbs. x 3
My setup on the SlingShot set was terrible (legs all over the place, upper back not set properly) but the weight still came up. Overall everything felt very strong, but technique was pretty bad - I lowered the bar to the wrong spot a few times, pressed unevenly out of the bottom, was slow and non-explosive in general. The fact that it felt easy in spite of all that is encouraging.
Back-off sets (no SlingShot) 295 lbs. x 2, x 3
Completed the whole bench press part of the workout in less than 20 minutes. Usually it takes me more than double that. Good times.
Seated cable row 2s x 8, 1s x 6
Used a machine with separate handles for each arm, didn't like it.
Seated DB press 4s x 6 (60s) - this was surprisingly easy.
Dips 3s x 10
Hammer curl 50 reps total, some with FatGripz, some without.
Tricep pushdown 50 reps total
First squat workout after a layover always results in a lot of pain, and today was no different. I also realized that I planned poorly and would have to bench press on a Monday, which is something I try to avoid as much as possible. The gym was a veritable jungle tonight.
Bench press 135x5, 185x3, 225x3, 275x3, 325 x 5 singles
Bench press w. SlingShot (R) 345 lbs. x 3
My setup on the SlingShot set was terrible (legs all over the place, upper back not set properly) but the weight still came up. Overall everything felt very strong, but technique was pretty bad - I lowered the bar to the wrong spot a few times, pressed unevenly out of the bottom, was slow and non-explosive in general. The fact that it felt easy in spite of all that is encouraging.
Back-off sets (no SlingShot) 295 lbs. x 2, x 3
Completed the whole bench press part of the workout in less than 20 minutes. Usually it takes me more than double that. Good times.
Seated cable row 2s x 8, 1s x 6
Used a machine with separate handles for each arm, didn't like it.
Seated DB press 4s x 6 (60s) - this was surprisingly easy.
Dips 3s x 10
Hammer curl 50 reps total, some with FatGripz, some without.
Tricep pushdown 50 reps total
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