Friday’s bench on Thursday
Squat and SGDL tomorrow, do Monday’s stuff Sunday, and back to normal next Wednesday.
Thursday Mar 26th ~ MM C3 W1 D3 / Bench = S day 3X/week
REPS X SETS
Bench ~ Paused
175 3X6
Strength is coming up. I’ll accelerate the loading VERY slightly to match. Still more concerned that technique stays good.
Week 2 has 177.5 scheduled, i’ll bump that to 180, and contemplate an appropriate jump for cycle 4.
Friday Mar 27th ~ MM C3 W1 D3 / Bench = S day 3X/week
REPS X SETS
Did the bench for this yesterday.
LBBS
265 3X5
SGDL
225 5X4
2020 sessions
20 made/ 0 missed
b]Sunday Mar 29th[/b] ~ MM C3 W2 D1 / Bench = S day 3X/week
REPS X SETS
LBBS
247.5 4X3
247.5 3X4
Bench Paused
180 3X4
180 2X3
Small bump in weight, but more of a challenge to technique. Best looking triple shown. Five more sessions with this weight, so time to make all sets at least this good. Flaws were minor, but those magnify at heavier weights.
2020 sessions
21 made/ 0 missed
I’m staying with my travel schedule even though we are done with our medical trips.
Splitting bench off from main DL and strength squat days.
So far i like the trade off of not having completely off days for the ease of doing only bench, and then only the lower body stuff.
I’m here all the time allready, it’s not like benching takes that much of a day anyway.
Monday Mar 30th
REPS X SETS
PU
bw 6X5
Dips
bw 7X10
Tuesday Mar 31st ~ MM C3 W2 D2a / Bench = S day 3X/week
REPS X SETS
Bench Paused
180 3X4
180 2X3
PU
bw 6X5
Dips
bw 8X6
Wednesday April 1st ~ MM C3 W2 D2 / Bench = S day 3X/week
REPS X SETS
LBBS
197.5 X3
230 X2
255 1X2
270 X1
290 X1
315 X1
DL
365 X1
315 4X5
Plenty of stand up strength, but the decel/bounce still makes me cautious.
315 is still above the RX for the e1rm i’m using.
In a few cycles, i’ll be caught up to the weight.
Hopefully by then i’ll be bouncing it like Beckham
Cycle had 360 for today, but DL is moving well, so i just plate mathed it up.
2020 sessions
22 made/ 0 missed
I thought the Squats looked strong…
Thanks, man.
For losing 3 1/2 months of training, i can’t complain.
It’s not like there is going to be a meet anytime soon though, so i have time to be patient.
Thursday April 2nd ~ MM C3 W2 D3a / Bench = S day 3X/week
REPS X SETS
Bench ~ paused
180 3X4
180 2X3
PU
bw 6X5
Dips
bw 8X7
2020 sessions
23 made/ 0 missed ~ counting bench days and subsequent lower body days as one session
Friday April 3rd 2020 ~ MM C3 W2 D3b / Bench = S day 3X/week
REPS X SETS
LBBS
270 3X3
270 2X3
SGDL
235 5X4
PU
bw 6X6
Dips
bw 8X8
2020 sessions
23 made/ 0 missed
Sunday April 5th 2020 ~ MM C4 W1 D1 / Bench = S day 3X/week
REPS X SETS
LBBS
237.5 5X6
Bench Paused
180 3X6
PU
bw 6X6
Dips
bw 8X9
2020 sessions
24 made/ 0 missed
Tuesday April 7th 2020 ~ MM C4 W1 D2a / Bench = S day 3X/week
REPS X SETS
Bench Paused ~ Bumped these up 5lbs a few days early. Low key RPE. May make a couple of weight bumps sooner than planned, then stick again for a while.
185 3X6
PU
bw 6X6
Dips
bw 8X10
2020 sessions
25 made/ 0 missed
Wednesday April 8th 2020 ~ MM C4 W1 D2b / Bench = S day 3X/week
REPS X SETS
LBBS
205 X3
237.5 X2
265 1X2
275 X1
290 X1
315 X1
290 1X2
DL
365 X1
305 4X5
This is finally feeling like it should.
No weakness on deceleration.
If 225 5X5 was stage one complete, this is stage two.
EZPZ Could do 4 plates now, but i’m just going to go step by step.
2020 sessions
25 made/ 0 missed
Thursday April 9th 2020 ~ MM C4 W1 D3a / Bench = S day 3X/week
REPS X SETS
Bench Paused
185 3X6
PU
bw 6X6
Dips
bw 9X6
2020 sessions
26 made/ 0 missed
Friday April 10th 2020 ~ MM C4 W1 D3b / Bench = S day 3X/week
REPS X SETS
LBBS
275 3X5
SGDL
225 5X4
Was planning on an extra day of pullups and dips, but got less than 3 hours sleep due to huge snowstorm, and power outage related nighttime activity.
Ended up moving lots of heavy wet snow, so got some bonus upper body work anyway.
Probably 14 to 15 inches of snow fell here.
2020 sessions
26 made/ 0 missed
Saturday April 11th 2020 ~ MM C4 W2 D1a / Bench = S day 3X/week
REPS X SETS
Bench Paused
185 3X4
185 2X3
PU
bw 6X6
Dips
bw 9X7
2020 sessions
27 made/ 0 missed
Sunday April 12th 2020 ~ MM C4 W2 D1b / Bench = S day 3X/week
REPS X SETS
LBBS
255 4X3
255 3X4
PU
bw 6X7
Dips
bw 9X8
2020 sessions
27 made/ 0 missed
Tuesday April 14th 2020 ~ MM C4 W2 D2a / Bench = S day 3X/week
REPS X SETS
Bench Paused
185 3X4
185 2X3
PU
bw 6X7
Dips
bw 9X9
2020 sessions
28 made/ 0 missed
Wednesday April 15th 2020 ~ MM C4 W2 D2b / Bench = S day 3X/week
REPS X SETS
LBBS
225 X3
237.5 X2
265 1X2
280 X1
305 X1
325 X1
DL
375 X1
325 4X5
2020 sessions
28 made/ 0 missed
Thursday April 16th 2020 ~ MM C4 W2 D3a / Bench = S day 3X/week
REPS X SETS
Bench Paused
190 3X4
190 2X3
PU
bw 6X7
Dips
bw 9X10
Bumped these up 5lbs a day ahead of schedule. More low key RPE
2020 sessions
29 made/ 0 missed
Friday April 17th 2020 ~ MM C4 W2 D3b / Bench = S day 3X/week
REPS X SETS
LBBS
280 3X3
280 2X3
SGDL
245 5X4
PU
bw 6X7
Dips
bw 10X6
2020 sessions
29 made/ 0 missed