I did bench today for the start of my 3 x 3 week for 531. It was a pretty good workout and I walked out satisfied with my performance.
10 x Bar WU
10 x 95 WU
3 x 185
3 x 205
8 x 230
The last set felt good and I was definitely glad to get 8 on a 3 x 3 week. This was the first day I have ever benched and really felt it in my lats. The bar path felt good and I thought I kept better tightness in my shoulders / upper back than previously. However, that could be because my back is fried from yesterday's deadlift workout.
After the main exercise, I did Boring But Big which sucked.
Boring But Big
3 x ( 10 x 170 )
1 x ( 7 x 170 )
1 x ( 8 x 155 )
There isn't much to say except that I tried to keep the sets close together and ended up getting stupid tired by the end of the exercise. I am going to keep this up each week and try to get my body adapted to the higher requirements on shorter rests, within reason. Today I would estimate that we did the main exercise with about two or three minutes of rest and the BBGs with about half of that.
I didn't have time for my usual antagonist lift due to a client meeting.
I also have sucked at actually doing my sprints. So far, I haven't done any. However, my weight seems to be dropping slightly even with 100+ grams of protein per day from shakes plus 10g of creatine on most days. I guess I am ok with that as long as I retain muscle. It would be nice not to be a fatty and actually have some hawt abzzzz.
I will probably do some sprints after the next time I play softball and realize that being an outfielder in a competitive men's league means you can't be a sloth or porko.