2017-11-13 training log

Decent day.

The bar is moving better while benching. Pain is still not a problem. I’m generally happy. Happy as well to remain focused here to work on technique. I’m still trying to dial in my bench technique again, after such a long away period AND the new gym equipment. It’s getting there. Ensure I crush-grip the bar. Good head/back/butt/feet position. Unrack and short pause to settle in. Slower descent. Touch and pause. Then go. All the rest of the reps can be touch and go, but full lock-out each time. Leg drive. The work sets went better, faster, than last week. But I can still milk this, so I’ll keep the weights the same next week and just push harder.

Opted to do a heavy day with farmers walks. I’ll try one heavier day, one lighter day. So heavy and shorter distance, then lighter and longer distance. Today I used the girder handles and put a 45# plate on each end. So that’s 165# in each hand, 330# total. Oof, that was heavier than I expected. 🙂 I opted to only do 6 trips, because I could feel my grip just starting to give. Yeah, part of me wants to push myself, because that’s how you’ll get better. But there’s also something to be said for minding overall training volume and stresses, and starting slow and working up from there. For sure, I’m digging walking.

  • Bench Press
    • bar x 5
    • 135 x 5
    • 165 x 4
    • 195 x 3
    • 225 x 2
    • 245 x 1
    • 195 x 8
    • 195 x 8
    • 195 x 8
    • 195 x 8
    • 195 x 8
  • DB Incline Bench Press (350 Method)
    • 50e x 22
    • 50e x 14
    • 50e x 12
  • Press
    • 115 x 10
    • 115 x 9
    • 115 x 6
  • DB Lateral Raise
    • 20e x 12
    • 20e x 12
    • 20e x 12
    • 20e x 12
  • Farmers Walk
    • outside, girder handles (75# each)
    • 1 plate on each end of the handles (165# each hand)
    • 15 yard trip
    • 6 trips
    • 30-ish seconds of rest between trips

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