Bad Bench Press

Today was a bad day benching. It seems that my fears were accurate. With the tweaks I made to my form, I am just really slow off the chest, and even though I had a couple good workouts at 185, my ability to rep weight out drops exponentially as the weight goes up. I am a little disappointed.

Started with 5/3/1 bench. Felt shitty at the start, but as I moved along, I felt better. 155 and 175 for triples were no problem. Then I went for 200 and managed to get 5 solid but tough reps, and that was it. Definitely a little disappointing. After the 10 reps at 185 I was really hoping for 7 at 200. Losing 5 full reps at only 15 lbs heavier sucks. However, I think that it is just a matter of me adjusting and it is going to take some time before my muscles start to get stronger. I am using my chest a lot more pausing in this way, and I think in time it will allow me to FAR surpass my old numbers. And I have to keep in mind that 200 x 5 isn't bad at all - my old PR is only 205 x 5, so I'm still right there. I just need to keep at it. However, next week is 210. If I don't get at least 3 reps, I think I may repeat this cycle, just to give myself more time and room to grow. But who knows, maybe it will go better.

Next, did 3 sets at 175, 9-9-and 8, failing the 9th. I actually am going to back off these sets starting next week. These were never meant to be sets to failure. Originally, I was just doing 3 relatively easy sets to practice pause work. My strength blew up so fast that I started chasing PR's and pushing these sets every workout, but now they are making my workout take forever, and are sapping all of my energy when I still have 3 movements left. I need to stop pushing these to failure, and instead do 3 moderately difficult sets, MAYBE pushing for an extra rep or two on the last set. It will be better in the longrun for morale and for the rest of the workout to not suck.

Finally, repped out 155 x 10.

Kroc rows hurt like a mofo. However, I rowed the dumbell more to my chest today than I have in the past (I tend to pull lower, to my ribcage), and I liked the way it felt better in my back. I have a feeling I'm gonna be sore tomorrow. 2 x 30 each side.

Strict press went alright. Started right at 145 and hit it for 5, 4, 3, 2, 1. First set of 5 blows and is super stiff, I think I should probably do a warmup set first. But the rest started moving pretty nicely, not super fast but fairly smooth and the weight didn't feel heavy. On the 6th set I got 7 solid reps, didn't push to 8 cause I don't think I would have made it. Not bad.

Finally, did 25 kipped pullups, but I was really pooped and these blew.

Overall, a rough workout. I am sad about my bench, it was progressing so nicely and I wish I wasn't having this setback. However, I really think that it is simply a matter of getting used to the slightly different angles, and my chest getting stronger. Which will simply take time. I may have to pull my numbers back even further in order to get my bench started moving again, but maybe not. And either way, I'm sure once it DOES start moving I will be able to make continual progress for a good while. And, I think that taking it easier on those backoff sets will make benching less miserable on tuesdays, and maybe even speed up my progress. Either way, lets just keep at it.

Squat new 10RM (300lbs)

Today, had an unexpectedly good day

I have been sick, and it blows. I've been coughing, had clogged sinuses, mild headaches, fever, body aches. I don't think it's the flu, I think it's just a very nasty cold that gets worse pretty much every time I do anything haha. However, even though I considered skipping lifting today, I really don't want to miss a workout if I can help it. I am just going to rest as much as I can on my off days, and train as hard as I can within reason.

HAHAHAHAHA

Today, I wasn't sure what to expect as I sat around all day yesterday and felt like I forgot how to move today. My first two sets of squats with the bar were crap and felt like crap hahaha. BUT, I did a nice long warm up, and put 135 on the bar. With some weight, it started moving a little nicer. Still didn't feel great, but at least I was squatting properly, and I did 2 sets of 10-12 to really try and get warm. Then I jumped to my first work weight, 230. That weight, and my next weight (265) really felt heavy on my back, but when I actually squatted them they moved very nicely. Triples feel really good for me. After those two sets, I went up to 300. Even though I didn't feel good, weight was moving nice, so I rested a bunch and tried to take 300 calmly and with a lot of focus. And Iended up hitting it for 10 reps, which is a big PR - 2 reps more than last time I repped 300 out, and 10 lbs more than my old 10RM. The set was really good too. Reps 1-6 were cake. 7 was where the weight started catching up to me, but 8 and 9 (although hard) still moved very nicely. On some of the reps I felt like I was maybe sitting back a little too far, a habit that I think I still fall into when repping out moderate weight for a lot of reps. But I tried to cue myself to get those hips forward mid set and from rep to rep, and overall all the reps except 10 were really good. On the 10th rep I was just tired and I let my chest drop, my hips shoot up, blah blah blah. But I can't complain about 9 good reps and a tenth okay rep. Honestly, I think it's just a product of my legs being strong, but my back and stabilizing muscles getting tired hahaha. By rep 9 my whole body was shaking from holding that weight on my back. Anyways, an awesome set. Really feeling strong and like I'm making some gains on squats.

Speed deads went alright. The weight was 295, for 10 x 1 from the ground, on the minute. The weight didn't feel heavy and it was moving pretty fast, but these were just a little off today. I felt like my positions were a little bit weird, and I wasn't squeezing my ass very hard (maybe I was just tired). Either way I stayed focused and the weight still moved pretty fast and easy. Hopefully they will feel better next week.

Snatch grip deads are growing on me a lot. I am really liking them, even though they kill my hands. I like that I am limited in how heavy I can go for now - they are relatively easy, but I still feel like they are really worth doing, and I feel like I will really be able to go up heavy as I drop the reps and my hands get used to the hook grip. Today, working up in 8's, I did 135, 165, 185, 205, and 225. Again, none of the weights were hard on my legs or butt or back, it's mostly just my hands. However, I think this slow progression is awesome. I'm excited to keep working up slowly, and to see where the weight finally starts being hard to actually lift/lockout. I think it is a great movement worth doing for it's own sake AND worth doing because I think it is going to help my deadlift strength and help me pack on some more muscle.

Finally, ended with 3 sets of situps, 2 sets of 20 and a set of 26 ( just to push myself a little more). One thing that I did differently today was to change my range of motion so that I was keeping constant tension on my abs and worrying about that more than reps. I kind of like training them that way. I already do so many heavy compound movements with my core locked in that I feel like training my abs with "reps" might not be as useful as training them for the burn, and really trying to exhaust them/cause hypertrophy. I tend to just get bored with reps, but maybe if I focus on a few movements where I keep constant tension and train for the burn/exhaustion, it would help me to work my abs in a differrent was AND add mass to my core. Plus maybe some definition. Who doesn't want well sculpted abs? Once I finally lean out, I don't want to have neglected any specific ab work and have a shitty 6 pack. I think maybe training my abs a little more traditionally might be a little more fun for me, and that is better than doing what I don't like and stopping halfway through the cycle.

Anyways, pretty awesome day. Excited and a little nervous for tomorrow, but really pumped for the rest of this week. Already this re-set of my weights has me making all kinds of gains. It's fun and it's working. Lets keep at it.

Too much

Did a little too much on this saturday, and now my shoulders are achey and I feel shitty.

Started with front squats, which didn't feel great, but I pushed up heavy anyways, and actually did very well. I hit 135 for a few sets, then 185, 225, smashed 245, and then hit 260 for a tough but solid rep, which is a new unbelted PR. Cool stuff.

After, I switched to strict pressing but this went less well. 175 went up, but with a bit of difficulty. After, I did some push pressing too which also didn't go well, and it made me exhausted and achey as fuck. I should have done less today, but oh well. Live and learn.

Gonna rest up tonight and get back at it hard on monday. Lets keep at it.

Upper body day

Today was a cool day. Solid, lots of volume, and a little experimentation.

Started with bench. I was trying to move quickly today so I warmed up fast, hitting the bar for a set, then 95, 135, and then going right to 185 for my ten sets of 3. I also kept my rest down to about 2-3 minutes between sets, which isn't my favorite thing to do but I still destroyed the workout, and managed to press it for 8 reps on the last set - all 35 reps paused and not allowed to sink into my chest. The new tweaks to my form have clearly made me weak off the chest - I used to be able to blast weight for about 4 inches, then hit a sticking point until I could lock it out. Now that has changed, and it is the first half of the press that is hard, and the lockout is solid. Even though I am getting a lot of really good reps and even rep PR's with this lighter weight, I am worried that, as I go up, the slowness off of the chest is going to make it exponentially harder to get to lockout, and I will have a WAY harder time at weights 200+ than I have had with 185. However, I'm gonna try not to worry about it too much, and just take my next few workout one at a time. If I can get 200 x 7 or so, and 210 x 4 or 5 (hopefully 5), then I know I am on the right track for sure. If, as I worry, these weights are a lot tougher than they were with the other style, I'll just have to take the weight back accordingly and build up strength in the bottom again. I'm going to keep hopeful, however. 185 has gone really well this week, and that is definitely a good sign.

Strict pressing went really well, however. Taking the weights back last time helped me make some serious progress, and I'm hoping to really take advantage of this light weight to build up my strength and form so I can smash some new Pr's soon. Today, I warmed up with 95 x 8, then hit 110 x 5, 130 x 5, and finally 145 x 10. That's a PR, and one I am very happy with - and again, I'm doing every set and rep with pauses now. After, dropped to 130 x 10, and then 110 x 12. A TON of volume, and a lot of fun.

Next, did some Pendlay rows, with somewhat awkward weights. Hit 110 x 10, 145 x 10, 165 x 8, 180 x 8, and 195 x 6.

Did some push presses just for fun. I was thinking of working up to a heavy 5, but I don't really like doing these for reps, and I kind of wanted to see how heavy I could get. At first I was doing amazingly well, and smashed 195 for a new pr sort of hahaha. I figured I would be able to hit like 245, so I made a big jump up to 225, and had a lot more trouble with it than I thought I would - missed it, then got it on a second rep but it was sort of a push-jerk, and then missed again on a third attempt. BUT, I had already done a ton of pressing and I worked up too fast. I think maybe next saturday I will try a heavy push press again when I am fresh and take more time warming up to make my technique nice.

Finally, did 25 pullups, kipped, in 4 sets.

Good day, not awesome but good. Lets keep at it.

Squats

Had a great day squatting today. Still sick, cough and sore throat and stuff but I actually slept well last night and I think I am on the road to recovery.

AWESOME jacked guy

Went in to the gym and got warm. Squats felt a little weird at first, I was a little creaky and the first set at 135 felt a little heavy. But the second set felt a LOT better, so I jumped right up to 225 and got started on my 5 sets of 10. The weight was pretty much no problem - the first set especially I destroyed, my form was great and the weight was moving fast and easy. Honestly, the 5 x 10 at 225 was almost no problem, the hardest thing was just the number of reps haha. I felt gassed because I'm sick and a little tired. But overall, this was solid. My form was pretty awesome, with only a couple bad reps toward the end because I was tired. Overall however, the reps were fast and easy. I think I can definitely get quite a few pounds more next week with some focus, and resting a little more (I was trying not to rest very much between sets this week).

Next, did some front squats. These were probably the worst part of this workout, probably partly cause my legs were tired and partly cause the bar placement + sickness = my head feeling like it's gonna explode. But I got 3 x 155, 185, and the a 3 x 3 at 205 which felt like crap, but wasn't hard at all really.

Finally, did some heavy deads, which actually went great. hit 225, 275, 315, and then 365 for 3 singles with a perfectly flat back. These moved well. The second and third one were tough, but my back stayed flat and I was really happy with that. Probably, I will do this weight again next week and then maybe move up to 375. We will see.

Ended with 4 x 15 ghd situps.

Overall, awesome day. I really feel like this new method of squatting is going to help me a lot, building up my muscle, perfecting my form, and then tapering so that I can hone that new muscle I just built. I think I will adjust to the new training style quickly, and then be able to really push the weights and make some serious gains. Lets keep at it.

Recovery

Today, took it easy.

I'm sick and it blows. My lungs hurt and I can't stop coughing, I'm no sleeping well. Luckily I don't have any fever, I'm eating a fuckload of vitamin c and trying to rest, stay warm, whatever. Anyways, I went in today and warmed up, and very slowly loaded 95 lbs on a bar and did 3 supersets of 16 rep overhead press, and 20 or so curls with a straight 45 lb bar. Got a little bit of a pump. Mostly I just felt shitty though. It was probably good to go in and move, but being sick blows. And I'm sore as fuck from the changes to benching and the kroc rows. Anyways, gonna heal up and hope tomorrow goes alright.

Benching

Today was pretty good

Decided to make some changes to my bench form, as I have talked about. The cliff notes are 1) Decided to do all of my bench work paused, because why practice touch and go when it tends to be less consistent AND I will never have to do it in competition, and 2) Decided to work on my pause, because I have a little bit of a habit of letting the bar sink into my chest and losing tension, so I'm going to fix that. I was a little bit nervous about making the changes, because it might have been a hit to my ego. BUT I actually did very well. Keeping the tension on the pause is definitely harder. I feel my chest working a lot harder than I have in a while, and it feels like I have less speed off the chest than before for sure. For example, I feel like if I tried a really heavy single, like 235, I might not have enough speed off my chest to get me through the sticking point right away. HOWEVER, I hit 145 x 5, 165 x 5, and then 185 x 10 really strict paused reps, which is a PR. Not bad at all. After, I did 3 sets of 10 at 165, and then a max set at 145 which ended up being 11 (a little sad). So right now, the changes feel a little harder and my muscles get tired out. But I think that after just a few workouts like this, my body is going to start responding right away and I will keep progressing. I'm a little antsy now because I want it to be fixed AMARACH but if I'm patient and put the work in I think it's going to pay off.

Next, Kroc rowed the 90 for 2 sets of 30 each side. Shit these were hard after not doing them for a while.

Thirdly, strict pressed. Started off with 135 and did it for a set of 5, 4, 3, 2, and 1, then did a rep out on the 6th set. I really like doing this. The first set is a little creaky, but overall I get 15 reps that are fast and  with great form, and then when I hit that rep out my form is on point and the weight feels light. Today, I only got 10 reps on the rep out but not bad considering I had a lottt of pressing volume already.

Finally, did a bunch of pullups, mostly kipping, and a couple heavier singles in between my sets - hit 155, 165, and 175 for solid singles, then 135 one last time.

Overall, nothing too thrilling today, but a lot of quality volume and a PR on that 185 bench even with the changes to form. Hopefully, next tuesday I'll be able to rep that 200 out for 6 or 7. We will see. Lets keep at it.