Wednesday, August 7, 2013

Press Wednesday: FFS

warmup w/bands

Bench press
60 kgs x 10
80 kgs x 8
100 kgs x 5
110 kgs x 1
117 kgs x 1
125 kgs x 8 PR

DB OHP (strict)
left only
30 kgs x 6
40 kgs x 3
46 kgs x 3
51 kgs x 4 TPR

bodyweight: 130 kgs
+ 10 kgs chain x 13 PR
+ 10 kgs chain x 10
BW x 4 super-slow

BB OHP (strict)
20 kgs x 20
30 kgs x 20
40 kgs x 20

YEAH... so I didn't deadlift this week and I haven't recorded a couple of squat sessions now, mainly coz things have been shit. Like, really shit. But I'll get to all that later. For now, let's look at the good news. Tonight's new record on bench keeps me on track for a decent 1RM of around 160 kilos. And I'm really enjoying the overhead with my improvised circus dumbbell. Tonight I used the Fat Grip and some better collars. It felt close enough to the real thing, so I'm pretty happy and keen to build back up to the 60 kilo benchmark.

On the same subject, I think I need to scale back my warmup reps on DB OHP, just because it doesn't feel like I needed to do that triple of 46 before my money set. A single would have been the way to go.

The pull-ups felt strong, though I could have perhaps extended more, so I used the last set to take it as slow as possible, and I felt my biceps fail as I attempted the fifth rep. Then I screwed up the first set of barbell overhead press (it should have been 30 / 35 / 40 kilos), but I made up for it in the time I had with 10 kilo increments.

With my lower half having been given the last week off, lets see if I can actually squat tomorrow night. For fuck's sake.

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