8-13-12 Bench training
Well, my schedule is completely fucked lately but for a good cause. I went to Rochester, NY to visit a friend of mine I was in the Army with this weekend and got back late last night. Then this week, I am going out of town Weds-Friday to visit a few friends of mine before they go to Afghanistan. Then Friday and Saturday the same thing but with different friends. It works out though because next week I start my training cycle for my next meet and classes start again, so it’s nice to have a little vacation before hand.
Despite eating like shit and drinking large quantities of booze this weekend, I turned in a pretty good workout today. I normally bench heavy on Fridays, but since I don’t know if I am going to have time to train that day, I just benched heavy today.
Incline Bench
bar x 12
135 x 8
225 x 6
275 x 3
315 x 1
365 x 2 - PR - this is my weakest of the bench movements and I see a fairly constant variable that a lot of people who bench 500+ raw also are handling 405+ on incline, so I decided to throw these in a few weeks ago. 24 days ago I did 365 for one god awful rep. My back turned into a bridge and I barely locked it out. I got a nice strong and smooth double today, so that isn’t bad progress.
Dead bench - 2nd time doing these and they don’t get any easier lol. I think these will be big in my bench program.
135 x 5
225 x 3
315 x 1
365 x 1
415 x fail - I looked at my log and thought I did 410 last but it was 405 so I went for a 10lb PR and just barely missed it
410 x 1 - dropped it down to the 5lb PR I thought it was and got it
Rack Pulls from mid shin level (pin 3) - I deadlift on Sundays but I didn’t train yesterday due to my mini vacation so I decided to do some rack pulls
135 x 8
225 x 5
315 x 3
405 x 2
495 x 1
585 x 1
675 x 1
750 x 1 -15lb PR on this set up which was huge considering when I did 735 it was my first movement and I hit this on my third movement after 2 heavy bench exercises
Neutral grip pull ups 3 sets with bodyweight until failure
Dips 3 sets with body weight until failure
That was it today…