Bench
190x3 4 3 3 ugh
150x10 9 9 9
Squat
265x5x3
Press
95x5x3
Deadlift
315x3
345x2
365x3 (...)
Dips 10x3
Chins 6 5 4
Stuff was hard today. Not that surprising though... Need to get used to working out every other day. Lazy me.
Friday, July 8, 2011
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Nice progress on bench!
ReplyDeleteTook me damn long enough. I was looking through my logs on this website and realized I had attempted 175 in my first post in January (granted, it was a stretch, but still), and was doing 175 as recently as two weeks ago.
ReplyDeleteIt was because I reset to fix form (setting legs/back correctly instead of bouncing it off the chest), and then it got difficult, and then I worked up to about 175, then went on a carb deficit and lost strength (stupid!) and then did a lot of volume (Pavel), and then started doing chins and dips, and somewhere along the way (probably a combo of volume and chins/dips) my bench got better.
Consistency is so key. I would like to bench two plates by the end of the year, and that will only happen if I am good and consistent.
Also, at the SS seminar I asked Rip about whether it was true that some people were natural squatters/deadlifters (who seem to progress effortlessly at S/D) and some were natural benchers. Cause I always thought of myself as someone who made progress much more easily on S/D than on bench. (I mean, adjusting for the fact that hops on squat or deadlift are naturally bigger than for bench, because the amount of overall weight is higher.)
ReplyDeleteHe told me that was horseshit.
So since then I've tried to convince myself mentally that I am just as good at making bench progress as I am at improving my squat or deadlift. It might be working.
I think frequency is key for just about every lift. benching 2 plates now seems in sight now that I'm benching twice a week with more sets and also corrected form. How much carbs were you getting for your carb deficient diet?
ReplyDeleteI still think that bone structure does allow certain people to have affinities to certain lifts. He probably means that other factors could have bigger effects on the progress.