Fitness Log 2013-09-30: Bench, etc.

Bench

• 45 lbs x 5, 135 x 5, 165 x 3, 185 x 2, 205 x 1
• 220 x 5, 5, 5 (5RM PR)

The bench just keeps grinding on.  The 4th and 5th reps on each set were slow but good.  I’d say they actually felt better than some of the sets back around 200 lbs a few weeks ago.  Been really hoping to fail on these to get a reset and some relief!

This week, I’m going back to benching twice a week but with a twist.  This time the plan is something like this:

• Monday
• Primary: Bench
• Assistance: KB/DB Press, Rows, Curls, TGU
• Wednesday
• Primary: Press
• Assistance: Close Grip Bench, Pull-Ups, Curls, TGU
• Friday
• Primary: Bench
• Assistance: Incline Alternating DB Press, Rows, Curls, TGU

I am not sure yet if I will do a linear progression approach or a Texas Method approach for the bench.  Both seem to work pretty well for me.  Press will probably be a simple linear progression of 3×5 +2.5 lbs a week.

The assistance is a general idea and I’m sure will change from day to day.

KB Press

• 40 lb (18 kg) x 10/10, 10/10, 10/10

BB Curls

• 45 lb x 12, 12, 12