Bench Day AM

Tough day today, I hit all of the prescribed singles but missed out on the rep work. I managed to press 115kg again but it was tougher than it should have been. It was extremely humid in the gym and I was not in the mood for assistance work so I just rest paused some chins and did a bunch of light floor press paused for 3 secs.

Bench Day AM 4/12/10

Bench Press

90kg x1
102.5kg x1
110kg x1
115 kgx1
95kg x4
95kg x1 (so sweaty I couldn’t stay planted to the bench)

Chins
BWx 10+5+5 RP

3 Secs Paused Floor Press

4x5 70kg


Bench day PM

So I had some real frustrations to take out and the only way to do it other than punching someone was to train. My bench is completely fucked anyways so why not train it again? Floor pressed to a max with no rest between sets then did a shitload of Rows, felt better after.

Bench day PM

Floor Press

1x1 100kg
1xM 110kg
1x1 105kg

Rows
4x12 50kg


ME Squat Day

Pulled conv from a deficit against bands today, these are a tough lift for me, the worst leverages possible. I hit 320ish I think? + Bands then did a few sets of RDLs with the bands on and hit up split squats to finish. Solid day.

ME Squat Day 6/12/10

Def Conv Deadlift + Doubled Yellows

1x1 120kg
1x1130kg
1x1140kg
1x1 145kg

RDLs + Bands
1x8 90kg
2x5 100kg

Split Squats

1x8 30kg ea
2x10 35kg ea

Extra Workout 7/12/10

Flags

2x8 +10kg
2x10 +5kg

RHs
2x25,20

1 Arm Swings

4x12 25kg


ME Bench Day

Back to some westside for a while, I definately need to handle heavy weight to keep the strength up, will use lower volume and deload my bench more frquently than I have been.Looking forward to speed bench again too as I have become quite slow.Anyways used paused pin press at 1 inch above chest for ME work today, ended up hitting a true Max of 115kg paused for 2 secs , nice.I really need to get back my bench strength its starting to really get me down.I should have benched 300 by now.Moved to 1 arm Barbell rows for high reps, some RE DB presses and lots of band pullaparts. my chiro has told me to up the upper back work cos i dont do enough so warmups for lower days will be some sort of row from now on (like I used to do!)

ME Bench Day 8/12/10

Paused Pin Press At 1" Above Chest

1x1 100kg
1x1 110kg
1x1 115kg (damn good strain)
1x1 100kg
3x3 90kg

DB Bench

1x18,12 25kg

1 Arm Rows

3x15 45kg

Pullaparts 60 reps

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There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

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