Bench and Thoughts

Triceps and anterior delts feeling weird recently. Not sure if it's cause of the heavy benching or cause of the sudden high volume of pressing done that day... Taking quite a while to recover. On a positive note I still managed to grind out a 150kg... Which should have been a double..

Bench (pause) 

120 * 3

140 * 1

150 * 1 

140 * 1 * 5

120 * 3 * 5 (paused triples)

Close grip bench (paused)

100 * 5 * 5

Incline db benchpress

17.5 * 15 * 3

Tricep pushdowns

20/20/20

15 * 3 SS with face pulls

Edit: After communicating with Gary (@dyel74 on IG) I decided to cycle the reps to hit on each session instead of a heavy single, so heavy double, triples instead. And also with Twain's suggestion to lower the max single to say 142.5-145kg and make that weight look like a speed rep before slowly moving up. That makes lot of sense to me so gonna add that aspect into my training. Another part to take note is the stress on my joints so gonna work more on my rotator cuffs + bring up my arms with more accessories. Technique work with the relatively lighter weights which I believe will carry over well to my 1RM (DUH). 

Squat PR (175kg beltless)

Got the 175kg. Kinda stalled at the upper half of the rep, if not would have gone for 180kg. A couple more sessions to get used to the heavier weights.

Worked up to 140 * 3

150 * 2

160 

170

175

150 * 2 * 5

140 * 2 * 3

100 * 5 paused 

Curls
3 sets of 12 with 12.5kg

Deadlift + Press

Trained at TGN with Ben + Andrew and bumped into Jerald. :)

Bar is rather stiff and I just felt that the bar move rather slow today. Didn't hit my goal today so I dropped down and pull many singles with 200kg beltless until I cannot pull.

Press + BNP press + Klokov press

Went really light on the BNP and Klokov and worked high reps. Don't major in the minors. So just got a nice pump today.

Bench (160kg fail)

Benched with Mark and Delle today at Gymboxx. Really pushed myself. Overall very good session. It is indeed beneficial to train with people stronger than you.

Bench

140 paused

150 paused

160 fail

140 * 3 * 2 paused

140 * 2 paused

120 * 8 tng

Close grip bench

100 * 10/8/5 paused for last set. 

Rear cable flyes/face pulls

4/4 * 12-20

Bicep curls

12.5 * 10-12 * 5

Back + some delts

Tried sumo again. It's hard to coordinate the glutes and the legs. Meh. At least I tried to use the glutes.

Sumo 

180 * 1 * 2

190 * 1

200 * 1

210 * 1 * 2

220 * 1

Power clean and press (no rack available)

60 * 5/5/5/15/8

Cable row

Stack + 80kg * 15/15/12 (dropset)

Cat row 

Stack * 15/15/failure

That's all. A bit drained. Shall conserve strength for the weekend sessions. 

Deadlifts (205kg singles * 5 + Sumo 200kg)

Deadlift conventional

205 * 5 (1min rest in btw, beltless) 

Sumo
140 * 3 * some sets
160 * 3 * some sets
180 * 1
190 * 1 

200 * 1 * 2

Kroc rows

35 * 10 * 5

GHR 

10 * 5

Reverse hypers 

10 * 3

Squat + bench

Squat

Hit a belted 175kg after 2 singles with 170kg today. Bit of a grinder. Drop down and hit a couple more reps. Meh. 

Bench

140 * 5 (wraps came undone...) could have gotten 6.. Or more. Well fuck. 

150 * 2 * 2 :)

155 * 1 paused. Can be better. 

Some light benching and curls afterwards. Can't wait to comp pause 155kg/160kg soon on Saturday.