Today was good.

By accident I did 195 instead of 190 on my work sets. Not a big difference, but a difference enough. It was no problem, and informative. This past weekend I thought about bumping up my weights, but today told me that while I could I’m not going to — I should spend a little more time where I am and get that bar speed even faster and really milk things a little longer. So, couple more weeks at least. I mean, the AMRAP set is getting silly so I don’t see much reason to stay here that much longer, but I do think there’s at least another 1-2 weeks of milking it before I bump up.

Otherwise, I just hope this all brings up my triceps more too. The AMRAP set plus the inclines are just triceps hell for me. 🙂

The Polquin flies continue to feel interesting… I’m still not 100% sold on them because well… I don’t feel much “work” after they are done. Maybe I need more reps? experiment with it more? I do feel a great isolation from them, that’s for sure. But maybe my limiting factor is my right shoulder right now. Hard to say… but going to keep playing with them for a while.

Based upon Paul Carter’s Basebuilding

• Bench Press (model 2)
  • bar x 5
  • bar x 5
  • 115 x 5
  • 135 x 4
  • 155 x 3
  • 175 x 2
  • 195 x 1
  • 205 x 1
  • 195 x 5
  • 195 x 5
  • 195 x 5
  • 170 x 5
  • 170 x 5
  • 170 x 5
  • 140 x 20 (AMRAP)
• Incline Press (350 Method)
  • 85 x 21
  • 85 x 13
  • 85 x 12
• Polquin Flies
  • 12e x 10
  • 12e x 10
  • 12e x 10
  • 12e x 10