bench press

R8 aka PR Time!

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Military Press-
130 x 9

Squat-
230 x 10

Bench-
185 x 10

Deadlift-
290 x 10

Those are just the highlights for this week. Aside from my deadlift all my rep maxes give me an estimated max that is well over what I lifted at the meet in March. Deadlifts are coming in a little lower but since I switched from sumo to conventional I started with a really low training max. I’ve pulled 405 with a conventional stance before so I know I can pull well over that. I just don’t want to go to nuts and jump my training max to high. It’s steadily moving up and getting more comfortable so I’m happy. Aside from my bench press all the lifts this week were rep PR’s.

I8 Update

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Last week was my Intensification 8 wave.  Since I only posted my MP day and I’m 3/4 of the way through my Realization 8 wave I though it might be time to fill you in on how the rest of last week went.

Squat-
175 x 3
195 x 3
210 x 8, 8, 8

RDL-
225 x 4, 4, 4

Bench-
140 x 3
155 x 3
170 x 8, 8, 8

Guillotine Press-
140 x 8, 8, 8

DB Lateral ss. Shoulder Dislocates
15# ss. 10 dislocates
20# ss. 10 dislocates
25# ss. 10 dislocates

Deadlifts-
220 x 3
245 x 3
265 x 8, 8, 8

DB Split Squat- (DB’s in rack position)
40 x 8/leg
45 x 8/leg
50 x 8/leg

There was some ab and bicep work in there too but I once again don’t have my log book in front of me.

I8- Military Press

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Military Press:
95 x 3
105 x 3
115 x 8, 8, 8

FG CG Pulldown:
120 x 10
140 x 10
130 x 10

FG DB Row:
95 x 10, 10

FG CG Bench:
80 x 5
170 x 5
190 x 3
210 x 3
225 x 2

Today felt really good. I did my military press with the axle so it was a little different exercise but I stuck with the same weights. Since I got to lift with my old crew this morning I wasn’t going to pass up the chance to do some heavy axle pressing. I’ll drag the sled later today for some extra volume.

Falling Behind

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Once again I’m behind on updating this thing. I got all my rep maxes in at the end of the last cycle, deloaded and now I’m back lifting again this week. Here’s how things are going so far:

Monday-
Military Press: 105 x 5 x 8

Tuesday-
Squat: 190 x 5 x 8

Thursday-
Bench: 150 x 5 x 8

Friday-
Deadlifts: 240 x 5 x 8

I really don’t remember what I did as far as accessory work the first three days. Today I’m doing a little double split action. I deadlifted earlier then I’m going to get my accessory work in later this afternoon.

I10- Bench

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Bench Press-
125 x 5
140 x 5
150 x 10, 10, 10

Chins-
BW+30 x 13 total
BW x 37 total

Dips-
BW+30 x 15 total
BW x 35 total

Lots of volume here today. Paused the last rep of every set of bench. I was able to stay tight and hold my form much better throughout the duration of the lift.

A10 Week Wrap Up

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Sorry for not updating very fast, just been a little busy here lately.  I don’t have my log book in front of me so I don’t remember what all I did in each workout but I did hit all my sets and reps of bench and deadlift for that week.  I think on bench day I knocked out 50 reps of dips and chins each and on deadlift day it was some back extensions and other stuff.

Since I haven’t trained with much volume in awhile this is a HUGE switch for me.  So far I’m responding favorably which is a good thing.  I’ve only been insanely sore after my squat day but some extra walking, foam rolling, and stretching helped a ton.

Deloading-ish

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Since I’m 6 weeks away from the July 2nd powerlifting meet here in Salina I decided to bastardize Chad Smith’s Juggernaut Method. His program is supposed to be a 16 week cycle but I’m cutting some corners. I’m supposed to deload this week but I don’t really feel the need. However, since the first “wave” of the Jugg Method calls for 5 sets of 10 on the bench, squat, military press, and deadlift and I’m fairly certain that would destroy me if I packed it all in to one week. I haven’t had much volume in my lifting for the past several months so I’m breaking those up into 2 weeks. This week will be bench and squat. Next week will be military press and deadlift. I’m going to just lift 2 days per week and chill/recover on the other days. If I do anything it will be some sled dragging to aid recovery.

Todays Training-
Bench-
135 x 5 sets x 10

Chins x a bunch

I varied my grip a bit on the bench so that my first 3 sets were all a little different. Set 1 was illegal grip, 2 was index on ring, and the third was ring finger on the ring. The last two sets were index on the ring. I didn’t pause every single rep but I did pause the final rep of ever set.