2018-12-04 training log

PR of 295×1.

300 is just around the corner.

Today was pretty solid. The work up went well. Technique generally felt good. Focused on being tight, so much it hurt. Not rushing. Settle. All that good stuff.

Top work set of 275×4 was a rep PR. I remember when I hit 275 for a single and it was my all-time PR, and I’m sure it was kinda sketchy. Now 275 is just working weight, and I’m doing more. In fact, the 295 moved pretty well that I am certain 300 will be just fine.

I also found another reason to like the pause benches. If you watch the 295, you’ll see a little… I don’t know what to call it, but on the descent a little “hitch”? weak point? stumble? Whatever it’s called, something wasn’t too stable. I noticed while pause benching that, because of the exaggeratedly slow descent, that when I hit that same point there was “something” there. I reckon maybe there’s some sort of muscle weakness at that point? Can’t say for sure, but it’s interesting to me. So, I hope that the pause benching, because of the descent work, should provide some additional improvements beyond the “no momentum to get out of the hole” work.

Anyways, happy day.

5/3/1 (8th cycle, 3+/5/1+PR, Joker)

  • Bench Press
    • bar x 10
    • 115 x 5
    • 145 x 5
    • 175 x 3
    • 215 x 5
    • 245 x 3
    • 275 x 4 (rep PR)
    • 295 x 1 (PR)
  • Face Pulls (superset with bench warm-up sets)
    • 90 x 15
    • 90 x 15
    • 90 x 15
    • 90 x 15
  • DB Rows (superset with bench work sets)
    • 105 x 10e
    • 105 x 10e
    • 105 x 10e
  • Pause Bench Press
    • 185 x 5
    • 185 x 5
    • 185 x 5
  • Narrow-Grip Pulldowns
    • 90 x 10
    • 125 x 12
    • 125 x 12
    • 125 x 10

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