Training 10/17-19

2 more workouts here...

Wednesday, October 17


Today I am benching heavy...again... Feels like I'm hitting a wall. But sometimes you have to hit a wall enough times until it stops hitting back... and I'm determined to get to that 500 bench...

After smoking two triples with 455 on Sunday I wanted to triple 465 today. It wasn't quite there and I didn't want to miss, so I just added more sets...

Bench

  45x15
95x10
135x6
185x5
225x5
275x3
315x2
...paused...
365x1
415x1
465x2x3sets

Speed Bench

430x3x3



Friday, October 19

Today was my deadlift day. Being that it was also 2 weeks out from the ST meet I really wanted to feel some heavy weight and overload on the deads. I was basically just going to keep lifting heavier and heavier until I failed. Then have two weeks of rest to come back fresh and ready to pull something festive.

Sumo Deads

44x10
145x2x6
235x5
325x3
415x1
505x1
595x1
705x1 (heaviest ever beltless lift)
...belt on...

Sumo 2" Block Pulls

825x1
865x1 (20 lb PR)

Sumo 4" Block Pulls

890x1 ( 30 lb PR -- and no straps)

Sumo Band Pulls (vs. minis --150 tension)

705x1
755x missed

  So things got pretty heavy and by the time I pulled against bands I could feel the effects of the block pulls. My hands were hot and my left hamstring tie-in was talking to me...

But I'm happy with how smooth the block pulls moved and how easily they all locked out... big things to come!

Bench Specialist!!

So temporarily I have become a bench specialist. This is because about 2.5 weeks ago I couldn't warm up my deadlifts without a bunch of low back pain! I quit, waited a few days and tried to squat... pretty much hurt immediately yet again... So I decided not to head to Oregon for a comp Dec 1 and to instead just rest up and focus on RUM in late February... so that is the plan...

I did, however, in peaking for the meet hit a very easy 510 on the bench paused!

Yesterday I picked up training again but for at least this week it's still just benching. Here's my session from yesterday... My back still hurt to set up tight and arch, but I at least handled a rep PR twice and then some touch and go reps...



Monday, December 3

Bench Press

45x15
95x10
135x8
185x6
225x4
275x2
315x2
365x1

...Paused...

405x1
430x6x2sets    

This was a 5 pound pr for me for a 6RM and it was easy both sets. Should be easy to improve upon next workout even if I'm not totally healed yet as it wasn't much of a strain.

Reps

455x3x2sets

In hind sight this was a little heavy after the high reps. Next workout I'll look to hit 435x6 paused then rep with 415 for the volume work. But a nice little bright spot none the less. And I'm looking forward to getting back to the squat rack asap! Big things to come!!