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Hit a few PR's on bench today. ThanX all for the encouragement!! Heres the excerpt from my journal:
12-2-04 Thursday Chest and Speed Bench (KILLED THAT SHIT!! 3 PR's and bodyweight PR)
I didnt hit my PR with 400lbs but still ended up having a good workout. Bodyweight was 201lbs which isnt bad considering my eating was shit this week. A 1/2lb BW PR, I shouldve been 205 this week though. Shoulders felt better today, back didnt feel great, but didnt effect my benching yet. I managed to hit 3 rep PR's even when my focus was one rep max. Regardless 400-405 is on the way. Ill just keep trying it til I KILL THAT SHIT! The PR's were 365x2 (1 rep PR) 365x3 (2 rep PR), 335x6 (1/2 rep PR). I also managed to basically duplicate my other bests, which is rare for me (275x17,315x9.5,225x26.5, all right around my previous bests). Looks like Im going to be making some changes for a while! Im finding that aslong as I train chest once a week I can get stronger and improve. So I may go on a 3 day training routine for a while in the hopes it will help my injuries heal somewhat, while Ill be hitting PR's at the same time. The volume wont be much lower, pretty much the same, but less training days for now. Basically just back,chest and arms for a while. As always I may make changes. If I can progress on a 3 day routine for now, I dont see a reason not to train this way. The rest of the time will be focused on eating more and resting, as I plan my assault on the weights. I do so much on a given day anyway, its like multiple sessions for most. 5 days a week of this has been catching up to me, and doesnt seem to be the most beneficial. Cycling off and on the M1T Im expecting some major gains, and should be at 19" arms next cycle, 2 weeks from tommorrow. 20" is closer then expected it seems. Im starting to understand the value of inertia. Using the momentum to throw that shit around. 365 went up real fuckin fast on my second rep, when I was hitting 3 reps. Makes a nice difference. ThanX again for all the encouragement!! The routine:
("Speed Stack", 2 "Snickers" Marathon Bars) (201lbs on gym scale before meals after some water, clothes on. Small BW PR)
Flat Bench Press:
135x20
225x12
275x5
315x1
335x1 (warm-ups)
400 (1/2 way)
400 (1/2 way)
400 (1/2 way)
365x2 (1 Rep PR, then said FUCK THIS SHIT!!)
365x3 (2 Rep PR, FUCKED THAT SHIT!!)
400 (Fail, 365 felt so fuckin light, I decided to try it. Muscle basically gave out)
335x6 (1/2 Rep PR)
315x9.5 (1/4 rep from best)
275x17 (my best)
225x26.5 (1/2 rep from best)
Speed Bench: (7 sets instead of 10. Still feeling that pinch in my upper spine. Moving the weight as fast as possible, rest periods not timed today)
185x3
185x3
185x3
185x3
185x3
185x3
185x3
Push-Ups: (to failure as always)
53
Standing Cable Flies:
75 (per side)x15
100x15
130x15
Went to do abs but felt some pressure in the lower and upper spine, so avoided it today. KILLED SOME SHIT!!
12-2-04 Thursday Chest and Speed Bench (KILLED THAT SHIT!! 3 PR's and bodyweight PR)
I didnt hit my PR with 400lbs but still ended up having a good workout. Bodyweight was 201lbs which isnt bad considering my eating was shit this week. A 1/2lb BW PR, I shouldve been 205 this week though. Shoulders felt better today, back didnt feel great, but didnt effect my benching yet. I managed to hit 3 rep PR's even when my focus was one rep max. Regardless 400-405 is on the way. Ill just keep trying it til I KILL THAT SHIT! The PR's were 365x2 (1 rep PR) 365x3 (2 rep PR), 335x6 (1/2 rep PR). I also managed to basically duplicate my other bests, which is rare for me (275x17,315x9.5,225x26.5, all right around my previous bests). Looks like Im going to be making some changes for a while! Im finding that aslong as I train chest once a week I can get stronger and improve. So I may go on a 3 day training routine for a while in the hopes it will help my injuries heal somewhat, while Ill be hitting PR's at the same time. The volume wont be much lower, pretty much the same, but less training days for now. Basically just back,chest and arms for a while. As always I may make changes. If I can progress on a 3 day routine for now, I dont see a reason not to train this way. The rest of the time will be focused on eating more and resting, as I plan my assault on the weights. I do so much on a given day anyway, its like multiple sessions for most. 5 days a week of this has been catching up to me, and doesnt seem to be the most beneficial. Cycling off and on the M1T Im expecting some major gains, and should be at 19" arms next cycle, 2 weeks from tommorrow. 20" is closer then expected it seems. Im starting to understand the value of inertia. Using the momentum to throw that shit around. 365 went up real fuckin fast on my second rep, when I was hitting 3 reps. Makes a nice difference. ThanX again for all the encouragement!! The routine:
("Speed Stack", 2 "Snickers" Marathon Bars) (201lbs on gym scale before meals after some water, clothes on. Small BW PR)
Flat Bench Press:
135x20
225x12
275x5
315x1
335x1 (warm-ups)
400 (1/2 way)
400 (1/2 way)
400 (1/2 way)
365x2 (1 Rep PR, then said FUCK THIS SHIT!!)
365x3 (2 Rep PR, FUCKED THAT SHIT!!)
400 (Fail, 365 felt so fuckin light, I decided to try it. Muscle basically gave out)
335x6 (1/2 Rep PR)
315x9.5 (1/4 rep from best)
275x17 (my best)
225x26.5 (1/2 rep from best)
Speed Bench: (7 sets instead of 10. Still feeling that pinch in my upper spine. Moving the weight as fast as possible, rest periods not timed today)
185x3
185x3
185x3
185x3
185x3
185x3
185x3
Push-Ups: (to failure as always)
53
Standing Cable Flies:
75 (per side)x15
100x15
130x15
Went to do abs but felt some pressure in the lower and upper spine, so avoided it today. KILLED SOME SHIT!!
