Dan Green Bench press week 10.5

Pinky hurts. Affecting my grip. Got my target 147.5kg for 2 but didn't get it for sets.

Bench press

Bar * 10 

60 * 5 

100 * 3

100 * 3

120 * 3

135 * 1

147.5 * 2/1 (paused)

140 * 3 (paused)

Touch and go bench 

140 * 3 * 4

Decided not to overload with bench daddy since my grip is affected. Not bad. 140kg touch and go is no longer a issue. Very happy with this.

Wide grip pause benchpress

100 * 5

AMRAP 100kg

17 reps.

Squats (12s)

Foam roll and stretched

Bar * 10 * 2

60 * 5 * 2

100 * 12 * 6

Leg curl/extension

Never count. Pump only.

Deadlift (1RM: 200kg beltless)

Sprained my pinky while sleeping. What a loser :(

Deadlift (beltless) 

60 * 5 * 2

100 * 5 * 2

120 * 5

140 * 3

150 * 3

160 * 2

170 * 1

180 * 1

190 * 1

200 * 1 

180 * 1

Deficit pull 

140 * 3 * 5

Weighted back extension

60 * 5 * 5

Kroc rows

35 * 10 * 3

Dan green bench week 10

Today's session was so so. But wide grip bench seem to be moving.

Bench

Bar * 10

60 * 5 * 2

80 * 5

100 * 3

120 * 3

130 * 1

145 * 2/2/2 (with slight pause)

Bench daddy

155 * 3

160 * 2

165 * 1

140 * 5

Wide grip pause bench

100 * 5
110 * 5

120 * 5

125 * 5

Dan Green bench press week 9.5

Intense phase is double sessions of bench. Press is removed to allow maximal recovery for bench sessions.

Benchpress (paused)

Bar * million

60 * 5 * 2 

80 * 3 

100 * 3 

120 * 3

130 * 1

142.5 * 3/3/2 (slight pause. Bar was motionless before I press up. Last set's 3rd rep drift forward a bit, managed to lockout with Lionel's help)

Bench daddy

152.5 * 5/4

150 * 5/4

Wide grip pause bench

100 * 6/6/5

Squat (5*5)

Beltless session. Knee still feeling weird. Can feel myself actively using my left more and leaning towards my left.

Squat

Bar * 10

60 * 5 * 2

100 * 3

120 * 3

130 * 3

140 * 5/4

135 * 5 * 3 (knee start to hurt a bit so I lower the weight)

Pause squats (3s)

120 * 2 (failed on the 3rd rep)

100 * 6 * 3

20 rep squat 

90 * 20

Knee feels weird. Will stretch and roll more.

Dan green bench press week 9

Bench

Bar * 10

60 * many reps

80 * 5

100 * 3 paused

120 * 3

130 * 3

140 * 3 * 3 (paused)

Bench daddy

150 * 5/3

140 * 5 

145 * 5

The bench daddy will need some time to find the right groove to press in. 140kg was too light (bar won't touch chest and also cause I adjusted the bench daddy after my 150kg * 3). Good thing to note is that holding the 150kg in my hands felt light. Definitely a good thing. 

Wide grip paused bench 

100 * 8 

Aim is to rep out and hit my chest. Pump after session is sick. Will take a pic next time.