Finished up week 5 of my 9 week bench program and it definitely feels like I'm getting stronger. Thank God, because it's been a long time since I hit a bench PR. I am competing again in September and would love to see a big PR in that meet.
My elbows and shoulders have been a little achy so I've been hitting at least 100 light tri pushdowns and 100 light cable face pulls, along with a couple extra warmup sets with an empty bar and 135 to loosen up.
Bench Press: 60%x8 at 265lbs 75%x6 at 325lbs 85%x4 at 365 lbs 90%x3x 2 sets at 385lbs 80%x Max Reps - 15 at 325lbs (video) 80%x Max Reps - 10 at 325
Well, as you can see if you look at the numbers above I should have taken 345 on my max reps sets. There are 7 of us at The Strength Lab doing this program and I was wondering why I got significantly more reps.... well, it was a nice confidence booster while it lasted.
Next week should be pretty tough- 395lbs for max reps, followed by two lighter max reps sets.
Accessory work: 100 overhead triceps extensions on cable machine.
I'm starting to feel a little beat up, so I did these to get some blood flowing and a nice stretch. I'm planning to take the weekend off, as well as get back to my massage therapist either this week or next week.
https://www.youtube.com/watch?v=A2hbUtnHYuY
