Monday is International Chest Day. Literally everyone in the gym this morning was benching in some manner or other.

“Week 2”

• 3 reps – Squat (working max: 280#)
  • 2x5x45 (warmup)
  • 1x5x115
  • 1x5x140
  • 1x3x170
  • 1x3x200 (work)
  • 1x3x225
  • 1x5x255

• 3 reps – Bench Press (working max: 225#)
  • 2x5x45 (warmup)
  • 1x5x95
  • 1x5x115
  • 1x3x135
  • 1x3x160 (work)
  • 1x3x180
  • 1x8x205 (PR)
• Asst. #1 – Shoulder-width pronated grip, lat pulldowns
  • 3 x 10 x 130
• Asst. #2 – Back Raises (hands behind head)
  • 3 x 15 x BW
• Asst. #3 – DB Bench Press
  • 3 x 10 x 120
• Asst. #4 – Face Pulls
  • 3 x 12 x 70

I did not want to go to the gym today, but those are the days when you must go. Of course, it wound up being a great workout. I felt strong. I powered through my squats. Yes the last set was a little sloppy, but I worked hard on my form through all other sets. I felt ass hitting grass. Stomach out into the belt, neck pressed into the bar, upper body tight, hands squeezing the bar. And when I came out of that hole I powered the hell out of the thing… tho I need to work on getting arm drive in there at the same time (instead of after I’m half way up). Still, that was really good.

I didn’t realize it until I got home, but 8 reps @ 205 is a rep PR for me on bench press. Still not an extraordinary amount of weight, but things are feeling good. I did something different on that last set: I wore my belt, cinched as tight as I do for squats. I’m also thinking some about form, but not killing myself over it… are my feet placed well and I’m getting drive? fine, don’t sweat minutia of positioning. And I just pressed. I am going to wear my belt more often. I see little reason to not wear my belt for my work sets on all the big 4 lifts (bench was the last holdout).

I do need to up the assistance work a bit… I could go to 135 on pulldowns, add some weight on back raises, go to 130 on db press. But I’ll wait and up them next cycle. Next week is 5/3/1 week so little point in upping things at this point.

Only bummer is my old ankle injury just won’t stop flaring up. 😦 Really bums me. I’m not yet convinced there’s any point in seeing a doctor as I know what I can tell them and I know what they’ll say to me. I could probably see a sports specialist and get MRI’s and all sorts of expensive things done, but I still bet I’ll hear the same thing and my wallet will be a lot lighter. But I am keeping an eye on it. No sled dragging until it’s better because I just don’t need the abuse. 😦