Bench
- Warmup: 45 lbs x 5, 95 x 5, 110 x 3, 135 x 3, 165 x 2
- 187.5 lbs x 5, 5, 8, 4, 5
- Supersetted with DB curls: 20 lbs x 12, 30 x 10, 40 x 6, 40 x 4, 30 x 6, 20 x 8
This was an experiment in a few ways.
One experiment was extending the main work sets by two sets. The idea here was to get some more work in beyond the 5,5,5+ GSLP style reps. With two bench days a week, I figure doing Tuesdays as 3×5 followed by a 1RM attempt and Fridays as 5×5 sort of mimics a Texas Method approach. I guess for a true Texas Method, I could throw in a quick light intensity day on Sunday. I wonder if push-ups would work for this?
Another question is what to do about GSLP 5+ set? I like the 5+ sets because it gives a direct indication of progress. After finishing a 5+ set, you instantly know where you are compared to your past performance. I think the 5+ in the middle like today was a bad idea. Maybe next time I will try 5,5,5,5,5+. Also, maybe on Tuesday I should stop at 5. We’ll see!
I also supersetted with DB curls. In retrospect, I think this was a bad idea and affected the performance on the 5+ set and subsequent set of 4. Just focus on the primary sets! Those are the whole point.
Presses/Jerks
- Push Press: 45 x 5, 95 x 3, 115 x 2, 135 x 1
- Push Jerks: 135 x 1, 155 x 1
- Split Jerks: 155 x 1, 170 x 1, 185 x X
Mediocre but at least better than last week. As a mentioned a few posts ago, I’ve been working on a new jerk technique with the elbows up and am still getting used to that. I cut the jerks short mainly because I didn’t have the upper body strength left in me to lower the bar back to my shoulders for re-racking and didn’t feel like taking weight off the bar, cleaning, etc.. Jerk boxes would have been perfect for today.
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