Thursday, January 5, 2016 Training
Bench Press:
20x10
40x5
52.5x2x2
62.5x3 (f)
56x5
56x7
50x7 paused (*)
LBBS:
20x5
40x5
60x2
75x1x2
91x2
80x5
80x7
SS1 Pull-ups: (8 [PR], 7, 6, 5) [+2 reps]
SS1 Rope Triceps Pushdown (# each arm): (**)
45x12
45x12
35x16
35x16
SS2 Box Squat (DL stance, kg): (***)
40x10
50x10
50x10
SS2 BB Strict Curl (kg):
20x10
20x9
20x9
***
Weak! GSLP for bench press is ****ing annoying because I should fail by getting only 4 reps. My workouts always go like 56x9, 57.5x8, 59x6, 60x5, 61x5, 62.5x3. Basically, a steep performance drop-off as the weight gets heavier. It seems like I'm just so weak off the chest and that sticking point becomes focused during the heavier sets.
Squat was basically a total lack of WIM with a dash of fear of the weight thrown in for flavor. This would have been 1.5 body-weight for 5. Realistically, there was no way in hell I would have gotten 5 given the bar speed of #2, but I could have hit a comfortable 3 or maybe a grindy 4. For the 80 sets, I made sure to hit depth and I'm pretty happy with the AMRAP set, all things considered.
(*) This paused set felt/looked really good and is making me strongly consider doing heavier paused bench sets. Or even spending 6-8 weeks benching exclusively paused. Thoughts on this (paging Aidan)?
(**) These were supposed to be dips but I discovered to my chagrin that I'm still too fat/weak to do dips in a reasonably high rep range. Maybe in a few months.
(***) The leg press was busted again today, so I tried these out (per the Leeman DL accessory vid). I expected to work up to like 60x10 for my beginning weight but 50 was quite challenging. I may end up sticking with these and doing the leg press on deadlift day.