Monday
Last week of benching as the main move, going back to military press for 3-4 weeks as of next week. I decided to max out this week, and I also decided to do a small intensity deload. IE I didn't do as many sets as usual but kept the intensity high. Haven't deloaded in a while and I don't really feel the need, so this is why I did it this way. Here it is:
Bench press 102.5kgx0-Missed it. It didn't feel particularly heavy and I knew I had it in me. I reviewed the video and on the way up my elbows flared a bit and the bar tracked towards my head, so my technique went off. I also forgot to take my shoes off. When I leave them on my feet can slide and don't feel very stable on that surface. So keeping all this in mind, I had at it for a second attempt. Here is the failed attempt:
http://www.youtube.com/watch?v=BX0kC3WRVE0
102.5kgx1 (225.5lbs) PR-Maintained form better, so I got it. First time doing 2 plates a side. I wanted to do 225+ so as to get the American standard as well though
Sticking point is around 6-8" off the chest, I reckon tris are the weak link. Military pressing provides quite good overload for the tris and I will probably do close grips as a supplementary move although I am thinking of doing dips as I haven't done them in a while. In the video you will notice I lay on the bench for about 15s after it; I got tunnel vision as I was pressing through the sticking point and stayed on the bench until it went away. Just as well I didn't pass out
Here is the video:
http://www.youtube.com/watch?v=m1FxQ2mbC4o
Rows 72.5kg 2x5-These are feeling a lot better form wise. Sould have got videos, will soon.
Overhead press 50kg 2x8-Had a few more reps in me on each set, but I was just trying to prep the move for starting next week.
Standing abs 40kgx10 45kgx10-Doing these on the lat pulldown. I got a video so that people can tell me if they think I am doing them properly. Checked it against a westside/elitefts video and it looks pretty similar.
http://www.youtube.com/watch?v=FOuDnmtt_1A
GPP-Rowing 10 minutes, last 15s all out-2310m-I have made improvement in the distance every week, and I have been in better condition afterwards every time. Good stuff.
That was all for today. Pleased with how bench is going, that was a 7.5kg improvement on my 1RM from when I last tested it. It is nearly not total s*** now.
My goals now are 3/4/5, but I suppose there are stepping stones along the way. Bench 1.5x bw will be around 270, although over 250 will be pretty cool. Squatting 2x bw will be 360 will also be decent. Deadlifting 2.5x will be 450 on the deadlift. This is based on my current bw of around 180, although I will haven't checked it in a week or two. When I get down to it I will strip of around 10lbs of fat and add 10-15lbs of muscle. 180-185 at 10% or thereabouts.
That is all for today, some cardio tommorow, will possibly put it in. Until next time...
Quagmire
