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Post by Ryan on Sept 6, 2016 15:44:50 GMT -5
Well, today marked the end of another 12wk bench program and another (modest) bench PR.
I benched 345 for the first time today, inching closer to a number I wasn't sure I'd ever reach in the gym, at a meet or anywhere else (that being 350). So even though that's not a huge PR jump from what I've managed in the past, it's possible I was good for even more, and frankly if I can add 5lbs to my bench a year I'll be thrilled, let alone 5lbs for every 12wk training cycle which is exactly what's happened after the last two training cycles.
All that said, the training session in particular was bitter-sweet as my left inner elbow -which hurt pretty good coming into this session- started really flaring up like a pack of hemroids during work set 4 of 5 and forced me to shut it down before finishing my next-to-last work set.
Here's what happened:
W/U: barx10 135x8 225x6 275x2 315x1 (paused) 345x1 (paused) stuck, grinded got it. I knew I messed up a few things in my technique here so I went after again with certain specific fixes in mind. 345x1 (paused) got it clean this time after focusing on tightening up, getting my feet further back under me and really driving into the bar and bench at the same time.
Work: 305 for 5 sets of 3's. Got to set 4 where I felt that searing pain in my left inner elbow on first rep, second rep was worse, shut it down before 3rd rep and ended the session right there.
*FYI- for any good the recent pushup challenge might have done, this elbow problem from overwork has at least offset if not overshadowed it. I had entirely stayed out of the gym for a week after the pushup challenge specifically to rest the elbow and came in today only to be greeted by this.
Seems like when you get out of your 30s, there's always something to rehab.....Can't wait til I hit 50. Barf.
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Post by 3speed on Sept 11, 2016 19:46:09 GMT -5
Congrats on the PR. I would gladly take 5lbs every 12 weeks.
Believe me, 50+ in this game is not for sissies.
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Post by osu122975 on Sept 17, 2016 19:01:47 GMT -5
5lbs at this point is always a victory.
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Post by Ryan on Sept 20, 2016 15:34:17 GMT -5
Started a new bench routine today (another 12wks).
My elbow soreness has not gone away and it felt as though someone was sawing at the medial head of my elbow joint while I benched today, but I pushed through the session. Now the elbow is screaming at me, but I'll see what I can do over the next few days to get it to respond (been stretching it, but will consider other options too).
All that said, today's training was pretty uneventful as the first of 12 weeks probably ought to be.
Warmed up to a paused single of 315 Work: 275 for 3 sets of 5.
Tried one set of close grips @225 but my elbow was searing at this point, so I shut it down.
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Post by osu122975 on Sept 20, 2016 16:25:33 GMT -5
Time to rest the bench press buddy.
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Post by Ryan on Sept 20, 2016 18:28:59 GMT -5
You're right but I don't know if I'll do that. Lol
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Post by Ryan on Dec 14, 2016 12:19:54 GMT -5
I'm still alive. Just been dealing with injuries, rest, rehab, reinjury, you name it. lol
Bench - Week 1, main day:
work: 300 single, then 3 sets of 5 @265lbs.
Incline: 225x3, final rep paused 235x3x2
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Post by Ryan on Dec 20, 2016 9:18:21 GMT -5
Still working things out, slowly building, working around and through injury, helping myself heal where I can and allowing myself to heal where I can't help.
Squatted yesterday and it went pretty well, albeit light stuff.
Worked up to 4 sets of 365x3, all reps w/2sec pause.
Finished with a few sets of split-leg Bulgarian squats. First set w/o weight to just get my balance and stance correct, final couple sets with 25lbs per hand.
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Post by Ryan on Dec 21, 2016 16:38:34 GMT -5
Bench - Week 2, main day:
work: 305 single, then 5 sets of 3's @275lbs. As little rest as possible between sets here.
CG's: 225x5x3
That was it. Didn't want to wait for elbow probs to flare up as a signal to end the session. See, I'm learning! lol
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Post by Ryan on Dec 30, 2016 13:05:53 GMT -5
Bench - Week 3, main day:
work: 315 single, then 5 sets of 3's @280lbs. As little rest as possible between sets here.
CG's: 225x5x3 (all w/feet up, legs straight out in front of me, off the bench)
That was all I had time for, but was sufficient in terms of how this bench regimen is programmed.
Getting stronger. Need to remain patient.
As an aside, I squatted a 405 double very quickly and easily earlier this week, which given recent back concerns, was a nice happening.
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Post by Ryan on Jan 3, 2017 9:07:37 GMT -5
Good squat session last night.
W/U: bar x 8 135x8 225x6
Work: 315x3 335x3 335x3 paused 345x3 paused 345x3 225x8x2
No pain, good session.
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Post by Ryan on Jan 4, 2017 8:46:57 GMT -5
Bench - Week 4, main day:
work: 320 single, then 5 sets of 3's @290lbs. As little rest as possible between sets here.
Incline BB: 225x5 235x4 240x4
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Post by Ryan on Jan 5, 2017 17:30:34 GMT -5
Squat (1/5/17)
W/U: barx8 135x8 225x6 315x3
Work: 275x5x5
Slow and steady like the tortoise.
Side note: I had to crap pretty furiously by my 3rd work set but somehow held out through the balance of the session, though was forced to cut the training session short after just squatting.
My lifting ability might be questionable, but I learned today that I have a world-class sphincter. Any mere mortal would have been swimming around in his own poo; I'm sure of it. lol
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Post by dbunch on Jan 5, 2017 17:49:11 GMT -5
LOL - dangerous games you play.
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Post by Ryan on Jan 9, 2017 10:42:40 GMT -5
Squat (1/7/17)
W/U: bar x 8 135x8 225x6 315x3 405x3
Work: 365x 4 sets of paused 3's
Felt good.....uh oh!
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Post by osu122975 on Jan 9, 2017 16:25:32 GMT -5
Just make sure it keeps feeling good. No wild hairs! LOL
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Post by Ryan on Jan 18, 2017 11:24:02 GMT -5
Been lax in reporting daily training, so I'll catch things up all in one post:
Thurs 1/12 (Squat)
Volume session where I did 5 sets of 8s @225 and finished with 2 sets of paused 3s @315.
Tiring, and good for form drilling. Mentally mundane work, but that's ok.
Saturday 1/14 (Bench, volume day)
Decided to make this entirely an Incline BB training and it went interestingly well.
Worked up to alternating sets (one set paused, one set normal movement and so forth) beginning at 225 going up in 5lb increments to 245, then back down to a few sets of 4s @225.
Monday (1/16) Squat
This went really well (Eric, it was borderline wild-hair-ish, but little you was sitting on my shoulder so I contained myself to prevent hospitalization).
Work: 1 set paused 3s @405, 2 sets of 3s w/normal movement @405, 1 more set paused 3s @405, 2 sets of 8 @225.
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Post by osu122975 on Jan 19, 2017 14:22:47 GMT -5
Good work. Save the big ones for competition! LOL
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Post by Ryan on Jan 19, 2017 16:07:39 GMT -5
Alternating 2 days a week squatting between a heavier day and a more volumetric day. Today was the volume one, as I generally save heavier squat day for Saturday when I have time to really dial in.
So here's what today looked like....
My goal for the session: 40 work reps with 2min or less between sets.
Actual work: 250 for 8 sets of 5s and I stuck to 2min or less breaks between sets. Definitely more tiring than it looks on paper.
Finished with a couple of quick, light sets of split-leg Bulgarian squats.
Whole thing was done in 30min, including warmups.
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Post by Ryan on Jan 23, 2017 14:41:40 GMT -5
1/23 Squat (heavier day)
W/U: bar x 8 135x8 135x6 225x6 315x3
Work: 410x3 (5 sets)
Pause work: 315x3x3 (2-3sec pause per)
Well, everything was solid, fluid and no pain. I will say though that the weight felt heavy on my back, but then felt pretty pedestrian in the midst of actually moving it. I take this to mean that my technique is decent and that I just need to get back into the groove of moving heavier weight, but one step at a time. I will continue forward cautiously.
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Post by Ryan on Jan 24, 2017 15:52:34 GMT -5
1/24 Bench, Wk7 (heavier day)
W/U: bar x 12 135x10 225x5 (paused) 275x2 (paused) 320x1 (paused)
Work: 290x3 (5 sets)
Incline BB: 225x3x3 (all reps 2ct pause)
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Post by Ryan on Jan 29, 2017 12:46:26 GMT -5
1/26 Bench, Wk7 (volume day)
Basically worked up to higher-volume sets of 225, something like this:
225x10 (feet up), x10 (feet set), x7 (feet set), x6 (feet set).
This is the first time since September where I've been able to get back to benching twice a week w/o any golfer's elbow symptoms. I believe that as long as I continue on current path, I'm coming to the end of this annoying elbow issue.
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Post by Ryan on Jan 29, 2017 12:49:52 GMT -5
1/28 Deads
W/U (all conventional): barx10 135x8 225x6 315x3 405x3
Work (sumo): 405x3 425x3, 5 sets (added lever belt)
BB shrugs (no straps, just liquid chalk which was more liquid than chalk....): 135x12 225x10 275x6 275x6 225x10
Straight-leg pullups (thumbless grip): 2 sets of 8 with weighted backpack, about 10lbs.
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Post by Ryan on Jan 30, 2017 22:15:31 GMT -5
1/30 Squat (volume day):
W/U- Barx8 135x8 225x6 315x3
Work- 275 for 8 sets of 5 (2min break btw sets)
*Weights were light but pace and volume made this very tiring. Hard to believe how much more oxygen your body needs to squat than it does to bench, but if you don't believe it, just try squatting a bunch of reps quickly at what you believe to be bench weight and see how zapped you are when you're finished. The key of course was drilling form here and things felt pretty solid. Kept the bar over mid foot throughout just about each rep and no back issues to speak of so no complaints.
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Post by Ryan on Jan 31, 2017 16:11:35 GMT -5
1/31 Bench, Wk 8 (heavier day)
W/U: barx12 135x10 225x6 275x3 295x1 (paused) 330x1 (paused)
Work: 295 for 5 sets of 3's
Incline BB: 235x3x3 (all reps paused)
I am supremely beat up and fatigued so the day off tomorrow couldnt come at a better time....
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