8-23-11 BG Bench Program - Day 1, Week 1 of 12
Flat BB Bench
1x305 *pretty easy
Pullups / Pushups
8xBW / 25xBW
7xBW / 25xBW
6xBW / 25xBW
Did a few sets each of real high reps of Rope Face Pulls, Rope and Band Pushdowns, Cable Flys, Dumbell Curls.
Gonna start recording this accessory stuff as I find my groove with the new gym and all the exercises I like. The plan is also just to keep upping the volume on all my back accessory stuff. I want to eventually be doing a ton of work for my upper back.
I just finished smolov jr and deloaded... so this was kind of a test, although I didn't really max. I had someone watch me when I did the 305 because I wasn't sure how hard it would be.... but it actually went up really easy. The 265 sets were hard though.
Rest day tomorrow then Thursday I will do light squats, shoulders and barbell rows. On deadlift day and bench day the day after I'm going to keep the upper back stuff easier on my low back, then later in the week hit my upper back with heavier free weight stuff... then have a few days to rest up for deads again.
Oh, and I am playing my first flag football game tonight, haha. I wouldn't even play tackle anymore since I always end up getting too rough, and really don't feel like hurting myself, heh. Legs are sore as hell from yesterday though... gonna go do a bunch of stretching.
Edit: I'm going to start doing light cardio on all my rest days too. I have lots of free time so I really have no excuse not to. Only going to do one strenuous conditioning day a week. My hope is that all this extra activity/light cardio will bring me back down to 242 without really having to diet.