Cycle 4 week 2 bench press

After warmup;

290X3, 305X3, 325X3. All reps were paused.

I'm pretty sure 325X3 is a PR for me. Felt strong so kept going.

355X1 paused. That ties my paused PR. Was going to go up to 365 paused but Ryan convinced me to go up to 375 for a touch and go.

375X1!! I got it with an epic struggle touch and go. That is a touch and go PR for me. That is the most I have ever benched raw, period.

Finished off with some assistance work;

Flat DB press - 75X12, X12, X8.
Cable cross - 60X12, X10, X10.
Tate press - 35X12, 40X12X2.

Great workout weight wise. Hopefully I can work up to 375 paused soon.
Squats tomorrow.

Wednesday Biceps

Was supposed to be a rest day off but felt like training so went and did a bicep workout. I usually add it in one day somewhere but it was cool just to do biceps only for a change and not have to worry about passing out from lifting heavy.

EX bar curl - 75X12, 85X12X2
Seated DB curl - 40X10X3
DB Hammer curl - 40X12X3
Seated incline DB curl - 30X9X3

No pain in the elbows from this at all which is a good sign.

Bench press later today.

Cycle 4 Week 2 Deadlifts (video added)

10 mins airdyne bike followed by warmup - 135X10, 225X8, 315X5.

Deadlifts - 400X3, 425X3, 450X3.

Was unsure about the triple with 450, but it went without too much trouble.

Did a set of hang cleans with 135X8 but my lower back wouldn't tolerate any more after deads.

BB shrug - 185X12X3 superset with Upright cable row - 140X10X3.

 

Rest day tomorrow then Bench Thursday.

Cycle 4 Week 2 OHP

Went with a push/pull workout again to get some lat work in this week. Week 2 - triples week for the main lifts. Rode the bike for 10 mins followed with a good shoulder warmup.

BB OHP - 160X3, 170X3, 180X6.

BB OHP - 145X10, X8, X8 Superset with CG Lat pulldown - 185X8X3.
Seated DB press - 60X12X3 Superset with underhand BB row - 185X10X3.

Did about 20 minutes of foam rolling my IT bands, quads, glutes and lower back.

Deadlifts tomorrow for some big #'s with triples.

Cycle 4 Week 1 Squats

Hooked up with a buddy and went to his gym for a squat session.

Working sets after warmup

Squats - 350X5, 375X5, 395X5.

I almost dumped the 375 on the last rep, I got too far on my toes and my spotter had to help me. That has never happened to me before, I think maybe I was just rushing and wasnt concentrating on good form and staying tight. Regardless I went ahead with the 395 and got the 5 reps. Kept going;

Squats - 315X8X2, 225X10, 225X10 paused, 135X12.

Awesome squat session nice to squat somewhere else but also looking forward to going back to my regular gym lol.
Rest weekend then OHP/Shoulders Monday for triples week.

Cycle 4 Week 1 Bench Press

Trained later than usual tonight at about 9pm. The good thing about that is that I have lots of energy (see-food) in me.
Started with a really good warmup. Rode the airdyne bike for about 12 minutes before touching the weights. Some light very minimal range of motion cable curls with a reverse grip to warm up the elbow tendons.

BB bench - 135X15X3, 225X8.

Working sets - 270X5, 290X5, 305X6.

Almost got 7 but didn't need to push it.

Continued on with a chest and tricep workout.

DB incline bench - 85X10, X8, X8.
CG bench with pause - 225X3X3 superset with cable crossover - 55X9X3.
EZ bar skullcrushers - 95X10, X8, X6 superset with straight bar pressdowns - 140X10, X8, X7.

Best bench/chest/tri workout I've had in a while. The deload week definately paid off, that is the first bench workout I've had pain free in a long time. I can't pinpoint exactly what is working but a combination of the rest, glucosamine and the elbow sleeves is working and that's really good.

Hooking up with a buddy tomorrow at his gym for a squat session.


,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,

Cycle 4 Week 1 Deadlifts (video)

 

Warmup - 135X12X2, 225X10, 315X5.

Working sets - 385X5, 410X5, 435X3.

Trap Bar Shrugs - 240X8X4 Superset with Upright Cable rows - 140X10X3.

I hitched the second rep in the third set, but the rep after was good I think.