Felt truly sore and shitty today haha. Overtraining has surely set in my joints and muscles just hurt, all the time. But, I took my time, got nice and warm, and got to work benching. Hit the bar, then 95 x 5, 135 x 3, 185 x 1, then jumped straight to 235 and got to work. Technique felt a little bit off today - I wasn't controlling the weight as well as I would like, yet I still hit a really strong set of 5. Went for a 6th rep and got caught halfway, tried to fight for a second and thought I might push through but I just couldn't. Not too bummed though, 5 reps is still a PR and it was a good 5. After, loaded the bar back up and hit it for max paused reps. Had to take a long pause on the final rep, but I managed 4 reps with a pause, which isn't half bad! The first couple reps again were just not technically my best.... a little wobbly and off. But again, I think this has to do with the fact that I am beat to shit by now. Overall, some solid benching!
Next, did some dumbell floor press. I want to start incorporating this for a few reasons: first, I think it might help with my specific sticking point, second, I think it will work on raw pressing power through the chest/front delts and tricep lockout strength, and third I think using my arms separately might be good for me. Anyways, started light and just hit high rep sets with a pause at the bottom. Hit 15's, 35's, 50's for sets of 15, then hit 70's for 3 sets of 10. Felt good.
Next, 4 x 25 band rows and then 4 x 15 band pull aparts. Shoulders were really feeling beat up.
Finally, 3 sets of bar starz to get in some grip work.
So, overall a good day! Felt strong, hit some Pr's. I feel the same today as I did yesterday: Although these workouts weren't perfect, they were REALLY good. And they were this good despite the fact that I am both sick AND overtrained as a mo fo. So, I think I should be VERY close to my goals, even beat to shit. However, IF I can really recover right this next week, and come into next tuesday 100% recovered, with supercompensation at it's max, I should be able to SMASH second attempts and have a really good shot at some BIG weight. 455 - 275 - 525? Maybe even shoot higher on the deadlift. We will see. Lets keep at it.
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