Bench Press: 250# PR
When I set up this Strong-15 cycle, I had benched 235#. I wanted to go conservative, I THOUGHT my prior PR was 240#, so I figured 245# was a reasonble target. Again, I was just wanting to get my strength back post-injury to where it was pre-injury, and if I could go a little further, awesome. So, if the previous PR was 240, go for 245.
Well, a few days ago I was looking through my logs and discovered I was wrong: my prior PR was 245! I didn’t want to meet an old PR, I wanted to set a new PR. All through this cycle I would take my AMRAP set and plug it into a 1RM calculator, not so much to figure a 1RM but as a way to compare this week’s AMRAP to last week’s. I know these calculators aren’t true tellers, but they are reasonable and I kept calculating out at like 260-262 or thereabouts. So I figured I would easily smash 245. When I realized 245 was already set, I figured what they hey… the training up until now has been solid so let’s try a little more.
And 250 was done.
I didn’t want to get too crazy, just follow the same strategy I originally set, which was to exceed the prior PR by 5#.
The 250 went up pretty nicely. I probably could have done 255 ok, and 260…. well, probably not. So 250 was a solid enough thing and I’m happy with it.
I’m taking Friday off and the plan is to focus on lots of sleep, napping, and other rest this week because next week I start 1. my RP-based diet, 2. basebuilding. I did think that I MIGHT not jump into basebuilding immediately… maybe take next week as like a 50% deload week or something. I need the exercise for the diet so I don’t want to take a full week off, but I might want a break… it’ll just depend how I feel come Monday morning. I’m eager to get going for sure.
Based upon Paul Carter’s Strong-15 (LRB365)
- Bench Press – cycle goal: 245
- bar x 5
- bar x 5
- 135 x 5
- 165 x 3
- 185 x 1
- 210 x 1
- 230 x 1
- 250 x 1 (PR)