Wednesday, July 3, 2013

Press Wednesday: Babying the Bar

warmup w/DBs & bands

Bench press
12 reps @ 20 kgs
10 reps @ 60 kgs
6 reps @ 80 kgs
3 reps @ 100 kgs
1 reps @ 120 kgs
4 reps @ 130 kgs
11 reps @ 110 kgs PR

BB OHP (strict)
15 reps @ 20 kgs
15 reps @ 30 kgs
15 reps @ 40 kgs
12 reps @ 50 kgs

10 reps @ BW*
8 reps +10 kgs chain PR
7 reps +10 kgs chain

*Bodyweight: 128 kilograms

AS PLANNED, overhead press was high reps and low weight tonight. I will be increasing the weight very, very slowly going forward, and aiming for more reps where the movement becomes more comfortable... I stopped at 12 reps of 50 because it was getting painful.

The money set on bench was messed up when I hit the upright on the second rep. I racked it, took a moment, and went again... but the same thing happened. I need to get my position on the bench sorted next time. Perturbed, I dropped back to 110 kilos and repped out for a new PR at that weight... not bad, but not what I wanted. And I did attempt some dumbbell OHP after the barbell work but my delts were too fatigued to achieve anything worthwhile.

I've finally started adding weight to my pull-ups; I hope to perform several reps at around 150 kilograms total weight in the future. That will be pretty cool.

The combination of heavy training Friday and Saturday, combined with an overbooked social calendar and a severe lack of sleep caused me to puss out on squats this week. Again, with my injury, this is an area where more rest can only be a good thing (to a point, at least). I will squat next week. I may not go heavy, but I will squat.

Back to PTC tomorrow night for my final deadlift session before the WA Strongman qualifiers, July 13th. I'm going for a single of 285... and that's it. I may even attempt it sans straps, to appease the benevolent (if slightly officious) Rucci brothers. I gotta get a pass from them if I want my name on the board!

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