Brian: Chest Doubles

I'm on Kik's plan, and right now we're in an intensity cycle. We had a chest max day not too long ago so we've been on hard doubles since.

Regular Bench w/ delay;
Warmup - 45x10, 95x5, 135x3, 135x3, 160x3
Working - 185x2, 205x2, 210x2, 220x1.5, 220x1.75

No idea what the standard way of writing 1 successful rep and one fail is, so I just gave a decimal of how close I was to hitting #2 (read: how much I'm trying to compensate for failing at a weight I should have hit). I feel a lot faster at what was a slow set just a week ago (205). I've never even done doubles above 205 so hitting 210 so solidly gave me confidence to attempt 220 (5lbs less than single rep PR). First rep on 220 felt fast on each set, but I think I tricep-failed on #2 each time. They are so close.

Close grip w/black pad and delay;
Warmup - none
Working - 225x2, 230x2, 235x2, 255xEPICFAIL

First 3 sets were progressively faster, which is interesting. Kik decided to turn up the heat and do a super high single since he was fired up over back slaps and crushing 315. I didn't have a chance... pretty much fatigued on the way down and had no press. Nice to end the day getting crushed under a weight roughly equivalent to Danny.

Somehow I tweeked my elbow pretty badly during all of this and couldn't continue with the planned back exercises. Pain started radiating to my shoulder/fingers. I put ice on it at home and it feels a lot better. Will play it by ear for the next workout. Elbow injuries must be contagious. Hopefully wearing jeans and doing 15 second reps is not...

Kik - Aug11 - Squat - Intensity - Max Triples

In order to not wear me out any further, I decided for max-triples this week. Basically, the plan was working up to the very one work set, then moving on to the next exercise. Quick and painless!

To reveal the end result right in the beginning, I did not triple any weight that was larger than 225...

Squat:

315x1 @8
365x2 @10 (failed on the triple)


Rack Pull

315x2 @7
405x1 @8
455x1 @8
495x2' @9.5

Abs, Foam Roller, Sauna.

First of all, I am happy with the doubled squat. The first one was very fast (for that weight, anyway), the second one was still ok, though my form was a little bit off. I went down for a number three believing it was in the realm of possibilities, but it turned out that it was not. Still, the first one made me confident that my squat has improved a little bit. I doubled 365 two months ago, but back then the second rep was a struggle. Still, I owe myself a better indicator of improvement over the last 5 weeks.

After I failed the triple squat, I decided it would be doubles week. Flexibility is king in my training. Actually, Tuchscherer suggests to decide for the week's set structure not before the beginning of a week. There we go...

Rack pulls went very well. I was still contemplating a triple at 455, but since I doubled that comfortably last week, doubling 495 seemed to be a better feat - and would also be more in line with my squat double. I think I rounded my back on the first a little bit, the second one came up "easy" without any form issues felt. Clearly, my CNS needs to get used to those weights.

This Thursday I will do doubles on presses, then take the weekend off to heal a little bit more. Next week will be the start of another volume cycle, then the meet.