Title To Be Announced

[blut wump]

Tempted To Bench Again

Bench - Week 1 Day 1

As I mentioned in the earlier post, I've been benching sporadically lately after a 10-week layoff from flat bench due to working out at home and not having a bench. If anyone recalls, I was floor pressing for a while. I worked up to 120Kg x 6 last Wednesday, which was the last time I benched.

I didn't feel any stronger today when I reached 120 but only did 5 reps. The 122.5Kg x 4 was meant to be x5 but the fourth was a struggle so I never attempted rep 5.

The rep at 135Kg felt like a 1RM for today in that it was a struggle all the way up. The 100x6 backoff wasn't anywhere near failure but something said "enough already" after 6 reps.

All in all, I'm pleased with the workout. I'm off for a brisk walk, now, to work the knee a little.


All weights in Kilos, wide grip.
Flat Bench
20x10, 40x10, 60x5, 80x5, 100x5, 110x5, 115x5, 120x5, 122.5x4, 125x2, 130x1, 135x1, 100x6

 

[al420]

So did you get a bench or did you go to the gym? Or, was it more floor pressing? Also, did you feed the chickens yet? How was the walk.

Sorry - got carried away there.

 

[blut wump]

I have a bench and power-rack these days:
http://www.elitefitness.com/forum/showthread.php?t=501947

The chickens are clucking replete.

The walk was brisk but not as brisk as it soon will be. 14 minutes only to the end of the lane and back.

 

[blut wump]

Teetering Tiredly Blut Arises

Bench - Week 1 Day 2

It's a rare day that I'll incline bench and I can only recall doing it a couple of times over the past 18 months or so. Even so, I was a little disappointed with today's numbers. Next time, I'll work at least one more set in the higher-volume weight range. I should have realised sooner that I was going to run out of room to maneouvre.

After failing at 102.5Kg I decided to re-ramp to it. I smoked the 101, 101.5 was kind of tough and 102.5 failed again.

I've no idea when I last did dips. It was probably when I was down weighing around 210 or 215 ish. These were a bit of a shock so I stopped after two sets. Current weight 275.


All weights in Kilos
Incline Bench
20x10, 40x8, 60x5, 80x5, 90x2, 95x1, 100x1, 102.5x0, 101x1, 101.5x1, 102.5x0
Dips
BW x 7 for two sets

 

[BiggT]

Dips will come right back....the 7 rep debacle has nothing to do with weight gained, as most of it is due to muscle, it is just a reacclimation/conditioning thing. I actually find I am better at dips when I am heavier because my upper body is a lot stronger (not the case w/ chins, but I feel strong pressing is directly related to strong dipping)......next week, go for 3 sets of 10, then 12s the next week, then 15s the next, then strap on some weight.....I can guarantee you it is just a reacclimation thing.

With added muscle and a bigger flat bench, you'll find the incline will skyrocket too.....it is all just a matter of reacclimating to it.

If I were you, I'd make the best of the injury and set some big flat bench goals and work on the lats too......then you just need to run a little 8 week or so progressive squat thingy and throw back in standing presses and it will be like you haven't missed a beat.

 

[blut wump]

Tiny Triumphs Build Athletes

Bench - Week 2 Day 1

My goals today were simply to beat last Wednesday's weights. I reckon that while I'm milking newbie gains, I should just aim to add weight session to session, provided I meet reasonable overall volume levels.

My main target today was the 122.5Kg x 5 since I'd failed it last week. I thought I was smooth sailing after four but the fifth was a shade harder than expected. After that, I was aiming to beat the 135 single which had been very tough last week. I considered 137.5 but decided to save that for Friday. The weight went up reasonably comfortably.

After the backoff set, I considered doing some rows but after getting into my rowing position I decided against it. I can now do a free-standing squat with minimal discomfort in the knee so things are slowly looking up.

Comparing this workout with the last one, I'm wondering whether I short-changed myself on volume or whether I slightly overdid volume last time. I'll aim to strike a better balance on Friday.

I might do some arms later.


All weights in Kilos, wide grip. Prev workout in orange
Flat Bench
20x10, 40x10, 60x5, 80x5, 100x5, 110x5, 115x5, 120x5, 122.5x4, 125x2, 130x1, 135x1, 100x6
20x10, 40x10, 60x6, 90x5, 105x5, 115x5, 122.5x5, 125x3, 132.5x1, 136x1, 100x10

 

[blut wump]

I just did my brisk walk down the lane in 12m 10.9s.

That's a massive PR, completely blowing away my old one of 13m 50s. I have a lot left in the tank, I think, since my shins were in agony from about 40% of the way through so I was walking dead-footed.

That was a big effort.

 

[SgtSlaughter]

That's a HUGE PR!! Congratz!!

Good to hear the knee is coming to its senses

 

[al420]

Great to read the knee is improving BW - do you see squats in your sights yet?

Nice PR - I think you can break the 12 mark soon!

 

[blut wump]

Well, I did 5x5 of bodyweight squats while I was out walking the dogs. Not 100% comfortable but pretty much OK. I'm considering doing 5x5 with the bar tomorrow and then squatting every day just adding 2.5Kg per day.