Fitness Log 2013-07-19: Bench Press, Presses/Jerks

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.

Posted in Fitness

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