I came into the gym today expecting to do some deloading exercises, as it was my first day back after the competition. Kik convinced me to do one last day of intensity bench, since our intensity block was interrupted by tapering for the competition and other nonsense which led to us only having about 2 days of intensity.
Plan is to do this day of intensity bench, and then deload fri, sat, sun, mon with some cardio and assistance work... then start volume on tuesday.
Bench w/ pause;
Warmup - 45x10, 95x5, 135x4, 160x3, 185x2
Working - 205x1 @8, 220x1@10, 230x1@10, 235xfail, 235x1 @10 (+3.5 lb PR)
220 shouldn't have been at 10, but to be honest I was wayyyyy off today. Form felt mehhhh, and I wasn't very motivated. I guess I was in a post competition slump. Once I failed at 235 I got my edge back, and stuck the second set for a nice little PR.
In that way, it was kind of nice to do a max day today. Otherwise I could have been sleep walking through a few days.
After this I did some nonsense work.
Latpulldowns - 110x10, 110x10, 110x10
Rows - 110x10, 110x10, 110x10
Tricep pulldowns - 55x10, 55x10, 55x10
Russian twist - 55x20, 55x20
Ab rollouts f/ knees - 1x6 (felt like the hardest thing in the world)
I rotated all of those. I'm going to do more of the ab rollouts. They REALLY work. I feel it this morning.
Friday, March 5, 2010
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