Fitness Log 2013-10-04: Bench, etc.

Bench

• 45 lbs x 5, 135 x 5, 145 x 5, 165 x 3, 185 x 2, 205 x 1
• 222.5 x 5 (5RM PR), 4 (FAILED)
• 135 x 10, 8

Finally failed on the bench!  This ends an epic run that started back on June 10 at a mere 170 lbs.

• 1RM Before: 230 lbs.  After: 250+ lbs (last fresh test on 8/20).
• 5RM Before: 205 lbs (estimated).  After: 222.5 lbs.

Keep in mind that the 250 lb 1RM was about halfway through.  I haven’t tested it on a fresh day recently so hopefully it is much higher now.  I should test it next week to see!

Things started getting rough at about 205.  Allow me to quote myself:

• August 16 at 205 lbs:  “This is getting pretty heavy and ugly.”
• September 9 at 212.5 lbs: “The last rep on all of these sets were slow and ugly.”
• September 17 at 215 lbs: “The 5th rep on each set were all very slow grinders.  Surprised I got them but I got them.”

I had been considering a self-enforced reset but kept feeling fresh enough to have a go at the 3×5 with 2.5 lbs each time.  I have a feeling that I would have gotten the 3×5 at 222.5 if I had waited until Monday.  In any case, I’m happy with the progress and happy to start a new phase.

One thing that I need to decide — should I go with a linear progression or go to the Texas Method?  I did a little of both on this run.  I enjoyed doing the TM and will probably go with that but using a linear progression on Wednesday for the press.  Here’s the idea:

• Monday:  Bench 5×5.  Starting weight: 200 (90% 5RM).
• Wednesday:  Press 3×5:  Starting weight:  137.5.
• Friday:  Bench 1×5.  Starting weight: 220.

I would like to do a fresh 1RM soon so perhaps Monday I will do that and consider next week a deload otherwise.  We’ll see.

KB Clean & Press

• 40 lb (18 kg) x 10/10, 10/10, 10/10
• Total time: 4:00

Running

• ~450m (around the block) x 4
• 1 min rest
• Total time: 15 min
• Average: 3:00/450m

I did the first lap using Pavel’s “breath through the nose” self-limiting trick.  I don’t have the clearest nasal passages so that was interesting.  I liked the idea and tried to match the pace on the subsequent laps.