Friday October 17
179lbs
Close Grip (CG) Bench
185x3
185x3
185x3
Regular Grip Bench (Backoff set)
185x5
Bench has never been my forte, and I've never been able to get it back up to where it used to be (see sig). But it doesn't really bother me, I'm still getting a training effect and that's all that really counts, strength will come.
Deloaded Rows
185x7, 180x7, 175x8, 145x10
Felt strong on these. The 145x10 is purely for hypertrophy and a bit of extra lower back endurance. Next week my rows will probably be 185x8, 180x7-8, 175x8, 145-150x10. Nice and steady progression, a rep here or 5lbs there. I'll crush PR's on my maximal exercises, not my assistance ones.
Facepulls
90x 10 reps x 3 sets
Neutral Grip DB Press
65x10x3
I forgot to mention these points earlier and I feel it is kind of important.
All these reps are clean reps with tight form, rarely will I succumb to my animal instincts and load the bar up for a rep with poor form. My form may be a bit sloppy on occasion (understandably so) but its never gawd awful or dangerous. I'm doing maximal work and not gunning for an all out PR everyday (though they will happen), there is a difference
.
This setup is based on strict 'principles' but very loose and flexible 'programming'. In english, that means I can do whatever I want at any given time, so long as it follows the 'principles of maximal strength training' and common sense lol.