I might be getting weaker, but I’m finding this time to improve technique.

“Week 2”

• 3 reps – Bench Press (working max: 235#)
  • 2x5x45 (warmup)
  • 1x5x95
  • 1x5x120
  • 1x3x145
  • 1x3x165 (work)
  • 1x3x190
  • 1x3x215
• Asst. #1 – Bench Press
  • 5 x 10/10/10/10/8 x 135
• Asst. #2 – 1-Arm Dumbbell Rows
  • 5 x 10 x 65/65/65/60/55

I also worked on chin-ups: 1 rep immediately after each bench press working set and assistance set (8×1). Totally still, dead hang, all the way up, chin clears the bar, then SLOW negative back down. And so, I just can’t do what I did in the DB rows before. But whatever… weight is relative.

The big thing is, I know I’m losing strength… which sucks but I’m finding it a good time to really work on form. I really noticed that my bar path on bench press is sucking. So I just slowed down, really controlled myself. Made things tougher, but of course a lot better… and my shoulders thank me. But I did notice that with my better body placement I didn’t quite have the foot placement. Basically I put my feet where I normally do, but with the better arch and placement there, I just didn’t get the hip drive I needed. That’s OK. Refinement is a process.

And really… while I can be bummed about the loss of absolute weight/strength, I will focus on form improvements and of course the fat loss. That’s plateaued a bit so I’m revisiting my eating. I know one thing that has hurt as well is the loss of some additional exercise. Things like an injured ankle really don’t help. 😦 So, squat more and faster, I guess. 😉