Bench press
60 kgs x 10
90 kgs x 8
100 kgs x 5
130 kgs x 1
140 kgs x 1
145 kgs x 1 PR
DB OHP (strict)
left only
36 kgs x 3
41 kgs x 3
46 kgs x 1
51 kgs x 5
Bench - partial ROM drop-sets
100 kgs x 5
90 kgs x 5
80 kgs x 5
70 kgs x 5
60 kgs x 5
Pull-ups
Bodyweight: 125.5 kgs
+ 10 kgs chain x 10
+ 10 kgs chain x 10
Axle OHP (strict)
35 kgs x 20
50 kgs x 20
60 kgs x 15 PR
TONIGHT I did the press session I should have done last night, and then some. It's been a shitty couple of weeks for me, with another bout of gastro last week (yeah, again) and then unavoidable circumstances keeping me out of the gym for one more day. So I attempted to make up for it with a marathon session this evening, and will be hitting it hard at events training this saturday.
Very glad I asked Yianni to vid my ME bench attempt; not because I'm happy with the result, but because it clearly shows my weaker right side failing on the second rep. I was contemplating going for another single, but after reviewing the video thought better of it. This was actually all due to mis-loading. I intended to single 120 and 130, and then try for 4 reps of 140. But I loaded 15 kilo plates instead of tens on the second set (I've done that before too... gym brain), so every set after was 10 kilos heavier than intended. And I thought I felt weak.
The partial ROM drop sets were a suggestion from Joel, to help me strengthen my press from the chest. They certainly felt like they worked. I could barely finish that last rep of 60 kilos. Thanks again to Yianni and Darwin for helping out - this is the kind of movement that relies on spotters to quickly unload between sets so I can charge on to near-failure. Looking forward to incorporating this into my regular routine, and seeing the gains.
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