6/2/2008
Floor Press: 205X3 225X1 250X0 250X1
Dumbbell Press: 45X6 80X5
Pec Deck: Is a Silly Exercise
Push-up: 30
Skull Crusher: 120X4
V-Bar Pushdown: 100X10 200X4
Even though my Back is way stronger than any other part of me, the Bar still floated above my neck as I pressed.
It’s once again become painfully obvious that I just need to be Bench Pressing more. As my Supplementary and Accessory exercises continue to rise, I’m getting absolutely no carryover to my Flat, normal-grip, Pressing power. I don’t know what my weak point is. It’s not my shoulders, triceps, grip, lats, or upper back. It’s just me not doing a lot of normal, flat bench press.
Last time I did Floor Press I maxed out at 225. I had just maxed a 225 Bench Press a week earlier. So maybe my Bench Press is above 250, maybe below. I can’t be sure. I did 225X3 on close grip a while ago. I don’t think it’s out of the question for me to have a Close-Grip max of 250 and a Flat Bench Press max of 265.
I think I’m going to go back to the “Beast Building” style of Triples at 80, Doubles at 95, and Singles at 90 for Max Sets in 20 minutes. Do 4 weeks of that, then one or two workouts of something else to Deload, then test again and hopefully get 275 for my new Bench Press max. So, yeah, that’s the plan. I’ll do the “Beast Building” Muscle Skill Acquisition workouts on my two Pressing days of the week with an assumed max of 265. I did just do Dumbbell Press with the 80s, so I think using 265 as a base number is a safe bet.
I think while I’m doing “Just Bench” I will still do heavy barbell moves like the floor press and military press as assistance exercises for reps of 6-15.
If I hit 455 on my Zercher Squat coming up for ME Lower, I won’t change a thing for my Squat/DL training but if I don’t get it I’ll reconsider just doing “Beast Building Phase 1” as my entire training program.
I didn’t do Calves because I wanted to leave.