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Originally Posted by 0311
DE BENCH: Fantastic day. Instead of speed bench, I worked up to a 1 RM. I did 5 x 3 between 225-275 fast, then acclimated with 315 x 1, 350 x 1 before gunning for 405. BARELY hit 405! Got halfway up prefect and started to stall. Then, and only then, my spotter used two fingers to make sure I made it. He said only about 5 pounds of pressure because he was worried that it may fall back to my chest. This means 395 I'd hit on my own without a spotter touching. Pretty stoked about that!
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BTW, last time I tried a 1 RM of DE day I nailed 385 x 1. So I did obviously progress from last time. Another 4-5 weeks and I'll own 405-415 free and clear. I am very happy about being so strong off my chest though! That's a weak point for A LOT of people. My sticking point is halfway up with 405, so that's hardly anything to do with chest, and more delts/TRICEPS.
So what does this mean? This means I'm gonna keep on trucking with 2 - 4 board presses, go heavier/harder on my ME triceps exercise on ME Bench day (4 board, JM Presses, Reverse band work), and floor presses. This ME day I got Incline Barbell for a 1 RM (gotta beat 315
), then I need to focus on my sticking point.
I talked with Matt already about this and we think that doing three week cycles RE Bench and DE Bench will be very beneficial to drive the weight up further. So starting next week (for the next 3 weeks), I'm doing RE Bench and ME Bench...Then the following 3 weeks back to DE Bench and ME Bench. I think it'll be fantastic working in some 5 x 5 bench instead of speed bench every 3 weeks. It'll certainly drive up my speed bench numbers with some added size to boot.
OHP's are gonna be killer though following a 5 x 5!