I had to to do "boring but big" option today, didn't have much time to train. Just stuck to the main lift with the new numbers for the 2nd cycle.
BB Bench Press - 250X5, 270X5, 280X6.
Incline DB Press - 75X10, X9, X8.
BB Bench - 135X15
Also went a little lighter with the DB's and stuck to about 60 seconds between sets. I didn't even do any tricep work, I'll have to do it on my "bonus" day. I know the volume sucks but at least I made it to the gym and didn't make any excuses. My strength on the main lift wont suffer because of it. I also didn't rest after deads yesterday and definately feeling those. Right into squats tomorrow and then a rest for at least 2 days.
Just so the few (but loyal lol) that have been reading this blog understand, the first week is 3 sets of 5. So, even though I could have done more reps with the first two sets, I stick to only 5 reps and save for the final set of 5+ any more I can grind out. Also keep in mind I'm doing the lifts very strictly, for the most part lifting like I would in a meet with referees present, not just bouncing the bar off my chest.
For those of you that dont know some of the rules of the bench press are; butt come off the bench, you cant move your feet once the bar is in your hands, you cant move your head, you must pause at the chest without resting the bar on you chest and you have to lock out the weight at the top of the elift before the ref gives you the command to "rack it". Doing all of these things makes a difference in the weight you can handle. I can lift more weight if I just grip it and go for it without concentrating on these things.
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