Bench. Cube week 7.

Warmup

Push-ups, band pull aparts, band push downs * 15 * 2

Bench 

Bar * 10

60 * 5

80 * 5

100 * 5

120 * 3

140 * 1

145 * 1 (PR)

150 * 0 (missed, form wasn't tight enough) 

Couldn't lock out with 150kg cuz lost tightness and had to muscle up the bar. Bar moved to mid way and got stuck. Grind for about 2sec but can't get it moving. Decided to add in more heavy bench with 3 board for lockout. Off the chest was fast and that felt good so pretty sure 150kg is in the bag for the meet. Was tempted to go for another rep but decided against it. Train to build strength and not to keep testing it. 

3 board press 

150 * 0 

140 * 1

140 * 2

140 * 3

Missed 150kg when my left tricep sort of gave way. Really wanted to feel the heavy weight. Again tempted to go for another attempt but screw the ego and went for more reps with 140kg. Single felt good and fast so decided to go for more reps. Double felt good and wanted to do another rep but because I told twain I wanted a double so he helped me bring the bar in after my double so I can't get the 3rd rep off my chest after bringing the bar out again. Felt confident though and went for set 3 which I got my 3 reps. Was a bit of a grind at the lockout but lock out nonetheless. 

95 * 15

95 * 11/2/1 

First set was a bit all over the place as my form was a bit thrown off by the sudden increase in bar distance but rep out 15. 2nd set was much better for the first 11 reps. Really smooth and got the groove however my left triceps give way again and rest pause the remaining 3 reps. 

Lats pull down

85 * 12

95 * 12

105 * 12

These felt real easy. Was expecting 85 to be hard then the weights flew up so went up and same thing so went up to 105 which again flew up. Shall rmb this and use heavier weights the next session.

Thick bands pushdowns

25 * 4. Moved fast and squeeze at the bottom of the motion. Thick bands are mother hard. By now my triceps are dying and really had to force my arms to move.

Shrugs

35*15*3

Read from JTS training blog , Corey or someone else , that his DB shrugs never go above 55lbs and it is more about the squeeze. Of cos I had a bit of ego left still so I used 35kg (help improve grip too) and hold the squeeze at the top for 2sec until my ears ring. Real good for traps development.

Db Shoulder press 

20 * 12 * 2 

20 * 15

First 2 sets felt easy so pushed myself for the last set however the 15 reps is a bit disappointing. 

Anyway after today's session, I thank myself for adding in the tricep hell on sats for my off the chest speed is fast. I also found my sticky point (sorta since it could be cuz my form break down). Shall throw in 3 board press/reverse band bench to develop lock out strength. I think a 160kg reverse band bench for triples should be good as it allows me to get use to feeling the weight on top. Either that or stick to 140kg with 3 board for triples and work up to singles. Including sats that is a total of 5 bench sessions left which I will do my best to maximize my results. 

140

145

150 miss

95 *15