Speed Bench: 9×3@185/84 + Green Bands
2 Board Press: 5@315/143, 2×5@325/148
Incline Bench: 8@185/84, 2×8@205/93
Side Bends: 2×15@45/20 + Double Monster Minis
Ab Curldowns: 2×15@115/52
This is the first time I’ve done speed work since I started this routine and I think I need to keep it in at least every other week. It almost feels like active recovery, I mean it’s hard but I feel almost refreshed after. The speed was really good through all my sets, this weight feels a little light(it’s just over 50% of my raw max) but I think that’s a good thing for the first session.
The board presses were good, and I’ve come to realize that I’m extremely weak at the 2 board range. I could probably almost do 5@325 from my chest so from my chest to 2 board is really not much difference. I’m going to stick with the 2 board for the next three weeks jumping up 5-10lbs a week.
This also marks the first time I’ve done incline bench in a long time. I plan to keep it in for the next three weeks as well as a change up from shoulder press. I was pretty happy with the weight, I know it is light but I paused all the reps too so that made it alot harder.
SLDL(3 inch block): 3×5@325/147.5
Bent over rows: 3×8@185/84
DB Shrugs: 12@87/39, 12@98/44, 12@102/46
I was able to get all my sets of SLDL in with double over hand again. However the bar fell out of my hands on the last rep of the last set so I’m not really holding much hope of doing it all double over hand again next week. I kept my rest times down for everything again, this was especially hard on the SLDLs. I also jumped up the size of the block I stood on another .5 inches or so.
Legs Up: 3×5@260/118
Floor Press: 3×8@245/111
Rear Delt Fly: 2×15@135/61
External Rotations: 10@20/9, 8@25/11, 8@33/15
DB Bicep Curls: 2×8@38/17
Standing Reverse Curls: 2×10@50/23
Weighted Abs: 2×12@110/50
Side Bends: 2×20@45/20
I was pretty happy with my workout today. I cut my rest periods for the benching sets down to about 2 minutes or less which makes a huge difference. My last set of floor presses I was unable to finish the last rep, I just couldn’t lock it out, my triceps just had nothing left. Two weeks ago I did 3×8@265 but I took my usual long ass rest periods. I’m going to try and keep the rest periods down in order to hopefully get more of a cardio workout too.
Conv Deadlifts: 6@154/70, 5@242/110, 2@343/156, 1@433/197, 2×1@483/220, 1@523/238
GHR: 10, 9, 6 @ bw
Lunges: 10@135/61(barbell), 10@76/34(each dumbell)
Pullthrough: 10@160/73
Deadlifts went pretty good today. I didn’t work up to any kind of a PR but I was happy with the 523 pull. It wasn’t the strongest pull I’ve had but I was once again out too late drinking and playing poker. What I was REALLY happy with today was my single at 433 because I pulled it double overhand, in fact all sets up to that point were double overhand. I know I would never have been able to get close to pulling 400 double overhand before.
GHRs were hard, Jamie tried to convince me to do 50 reps, didn’t matter the number of sets but I declined. After the 25 I’d done my hammies were already fried, I’m sure it would have taken me 10 more sets to get those last 25.
CGB: 3×5@265/120
2board: 1×3@350/159
3board: 2×5@350/159
Shoulder Press: 5@135/61, 5@185/84, 5@175/80
Abs+Obliques: 6sets
Close grip went well I got through the first two sets with relative ease and decided to then pause the reps on the third set which made it a bit more difficult. I’m feeling pretty good about the close grip strength.
Decided to do my board press with 2boards like I had written in my routine, however I MUST assume that is a typo. The third rep was a grind fest and I just knew I wasn’t going to get the fourth. Up I went to three boards where I finished off the last two sets up to the prescribed reps.
Shoulder press was not good this week. The first set was alright but again once I got to 185 it was not pretty. I barely got all my reps of 185 in so I decided to drop the weight to get my last set in. This would indicate that I am getting weaker which is a sign of overtraining. I suppose it could have been the board pressing that just took too much out of me but I’m worried that I’m over doing it. I have a habit of doing that when I’m left to my own accord. I’m going to watch myself closely for any of the other signs of overtraining and if so I’ll make some drastic changes to the routine.