2015-11-09 training log

On paper, it looks like a regression, but paper can’t track everything.

All in all a fair day; 80% day, if you will. I wasn’t thrilled on the inclines — just felt wobbly the whole time.

But when I started the DB bench presses, I realized something. I realized I wasn’t going as deep as I could. I would say I was hitting a depth that’d be about the same as with bar. But these are dumbbells! Part of the point is the additional range of motion they afford. So I went deeper, letting myself go as far down as I could, getting as much stretch as I could, THEN pressing. Made sure this happened on flies and the seated DB presses too. It equated to less reps, but it was a bunch more work.

What was cool about it was feeling it, especially on the flat presses. When I started to press out of the hole, there was a more noticable working of the chest muscles — that “mind-muscle connection” was stronger. The working of the muscle, feeling the muscle work, instead of just moving weight through the air. It was good.

So yeah, on paper it looks like I regressed, but I consider this forward improvement.

  • Incline Press
    • bar x 5
    • bar x 5
    • 85 x 5
    • 105 x 4
    • 125 x 3
    • 155 x 2
    • 175 x 1
    • 155 x 10 (AMRAP)
    • 155 x 6 (50%)
  • DB Bench Press (4-0-1-0 tempo)
    • 55e x 10
    • 55e x 10
    • 55e x 10
    • 55e x 10
    • 55e x 7
  • DB Flat Flies
    • 25e x 12
    • 25e x 10
    • 25e x 10
  • Press Behind Neck (seated, smith machine)
    • 95 x 10
    • 95 x 5
  • Seated DB Press
    • 40 x 10
    • 40 x 8
    • 40 x 7
    • 40 x 7
    • 40 x 10
  • Front Plate Raise
    • 25 X 50
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