RE Bench

Ultra-wide grip Bench:
used an illegally wide grip; still paused; still taking my time to perfect the beat

225 x 8
245 x 8
255 x 7
265 x 5 + 1 fail

My sticking point feels much better the wider I go. It seems like I am able to power through it much more easily. I'm not sure if this is due to the shortened ROM (which shortens the sticking range), of it has something to do with the the change in muscle emphasis. I might try doing more of these later to see.

Closed grip:
paused; i can join the party too

225 x 5
225 x 5
235 x 4
235 x 4 + 1 fail

I need to do more of these. I get stuck so easily, so it really is a good way for me to address my strength imbalance.

Seated Military Press:
135 x 10
155 x 8
155 x 5 + 1 fail
135 x 7 + 1 fail

exhaustion sets in...

Seated Flyes:
90 x 10
100 x 10
110 x 8
120 x 6, (strip set) 90/60/40

Felt pretty good today. Lower back is still mildly sprained. My left wrist also hurts badly. It hurt to even pick up just the bar at first. Wrist wraps fixed it, but it has me a little concerned. Not sure what I did to tweak it.

Bench

2/11/09

Bench

warm-ups

205 x 1

215 x 1 (previous PR)

225 x 1 (10lb PR)

235 x 1 (20lb PR)

3-Board Press

225 x 2 + 1 fail

205 x 3

205 x 3

215 x 2

Close-Grip Bench

135 x 10

155 x 7

155 x 5

155 x 5

Cable Flyes

70 x 6 x 4

Hooray for the Sciatic Nerve

I think I have a pinched sciatic nerve. Squats felt strong on monday, but i have shooting pain down one side of my leg. Today, I couldn't arch, as that kills, so I had to keep a flat back with my feet up, for the most part. We decided to call these "Trey Presses," in honor of Trey who never used his feet when he first started benching with us.

Trey Press:
Each set w/ a full pause at the bottom. I want to work on my pressing power off the chest, so I may start trying to pause every rep for all my sets.

265 x 5
245 x 5
255 x 5
265 x 5
265 x 5

Close Grip Pin Press:
(feet up)
315 x 5
365 x 4 + fail on 5th
365 x 4 + feet down for 5th (got pissed)
365 x 3 + feet down for 4 & 5 (too awkward with feet up)

Skull Crushers
120 x 10
150 x 10
170 x 5
170 x 5 + 120 x 10 (superset)

I had to get a spot up on the last 3 sets. Cleaning hurts baddddd. Even standing with the weight hurts. Bleh.

Decline Cable Flyes:
I focused on a full pause at the bottom. This made them a lot harder than I thought. I was surprised at how fatigued I became.

100 x 10
100 x 5 (wut?!)
80 x 5 (oh noes)
70 x 8
70 x 7
50 x 12
50 x 10

Off the chest seems to be a big weak point for me, so I want to build up my pec and should strength to match my triceps.


Did a few shoulder dislocates too (thanks Gary!) just to work on my flexibility.