2011-10-10 workout

“Week 4” deload

  • Deload – Bench Press (working max: 195#)
    • 2x5x45 (warmup)
    • 2x5x80
    • 2x5x100
    • 2x5x120
  • Asst. #1 – Bench Press
    • 5 x 10 x 105
  • Asst. #2 – 1 Arm Dumbbell Rows
    • 5 x 10 x 45
  • Metcon – jump rope
    • 1 Tabata set – all single hop

It’s deload time, so nothing too thrilling to note.

I did try a slightly wider grip. On the bar there’s a “hash mark” and usually I put my ring finger on that hash. I did this back when I started because Rippetoe was working to try to get the maximum range of motion and from what I could see, that was doing it. However, I’m thinking that may be starting to wear on my shoulder, and so I’m following a bit more of the Dave Tate “So You Think You Can Bench” and trying to get it so my elbows come to about the same level as the bench pad. Not 100% sure if I’m there, I’ll check next time, but for now I wanted to at least try a wider grip and see how it felt. So today I put my index fingers on the hash. Felt like my elbows didn’t go as deep, but it also felt strange, and that’s to be expected.

Assistance bench of 105… felt… really light. But could be merely because it’s deload week. Still, I’m thinking I may go 110 next workout.

Rows. I was doing 40# and didn’t plan to go to 45 until next workout, but someone else was using the 40’s today so why not… I went ahead. This was good. The last few reps of the last few sets were difficult. I don’t want to sacrifice moving the shoulder and fully working the shoulder muscle, so all is good. I’ll stick with 45, and not be so reluctant to jump to 50 if I think it’ll be good.

Anyways, things just chug along.

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