Daily training. Annual improvements.

[hector]

Time to work on your doubles and singles?

Exactly!!!!!!!

[vanslix]

Squat: 405 x 1
Bench: 280 x F

******************

Bench has gotten stronger in the 8 rep range, the 5 rep range, and the 3 rep range over the past month or two. But my 1RM did not budge a pound. After today's failure, still 275.

It wouldn't surprise me if you're under recovered.

[hector]

Squat: 405 x 1
Bench: 280 x F

******************

Bench has gotten stronger in the 8 rep range, the 5 rep range, and the 3 rep range over the past month or two. But my 1RM did not budge a pound. After today's failure, still 275.

It wouldn't surprise me if you're under recovered.

Now that I think about it, eating has been a challenge the past few days. This would make a lot of sense.

[hector]

Hypertrophy Day

Leg Press: 450 x 5s x 10r
Bench: 210 x 6s x 8r (Volume PR)
Bent Over Row: 235 x 3s x 5r
Press: 140 x 3s x 5r
Press: 150 x 1s x 5r
Press: 155 x 1s x 5r
Press: 165 x 1s x 3r
Press: 175 x 1
Press: 185 x 1
Press: 200 x F

Volume
Bench: 10,800
Bent Over Rows: 3,525
Press: (2,100 + 750 + 775 + 495 + 175 + 185) = 4,480
------------------------------------------------------
Total: 18,805

**************************************************

F, what a night. I'll start at the end since that was the crazy shit.
I pressed the bar for warmup. Then I pressed 140 for a set of 5. Pressing 140 felt no heavier than pressing the empty bar. I figured something beyond the usual was wrong with my brain. 140lbs, 45lbs, no difference. This was totally unexpected for three reasons. One, because it had never happened before. Two, because I'd just finished more bench volume than I'd ever done before in a single session, 10,800 lbs. Three, because it made no sense.
WTF was going on?
I did two more sets of 140 for 5 to make sure I wasn't crazy. It remained easy.
So I started experimenting and going up in weight.
(Keep in mind that I haven't pressed over 135 in months since I've been focusing on bench. What little, rare pressing I've done has been sets of 8 of 135lbs at the end of my sessions.)
150 felt easy.
155 felt easy.
165 felt a bit different than 145, but still super easy.
So I decided this would be the night I would go for 200.
175 felt retarded easy.
185, on par with the heaviest I've ever pressed, was not a challenge at all.
So I rest a few minutes.
I rack 200lbs.
And then I go for it.
Stops at eye level.
I fought the bar, but it progressed no further.

Yeah, I missed 200. But I can't help but think that if my press effort wasn't at the tail end of the most voluminous bench session I've ever done, I might have hit it.

I WILL PRESS 200 IN 2017!!!!!!!!!!!!!!!!!

Also, if you keep the breaks short, leg press is a no-shit cardio session. Leg press was half the volume of my workout, and it only took 10 minutes.

[hector]

Off Day Training

Squat: 385 x 2s x 1r
OH Press: 200 x 2s x 1r (PR!!!! LIFETIME MILESTONE!!!!)

********************************************************************

Pressed 200 tonight. Ecstatic.
Phone ran out of memory when recording my 200 press.
Was sending video to a friend, didn't want to just send him text without video backup.
So I gathered my strength for a few minutes.
Then pressed 200 again.
Glad phone worked the second time.

Chased 200 for YEARS!!!!!
Wow. Finally.


(Need to figure out how to post videos on this site.)

[Wilhelm]

Congratulations, hector! \o/

That's great PR.

[tersh]

Nice. That's pretty awesome. Looks like all that bench work paid off in unexpected ways.

[EricK]

Nice job, hector. Welcome to The Club.

[hector]

Congratulations, hector! \o/

That's great PR.

Nice. That's pretty awesome. Looks like all that bench work paid off in unexpected ways.

Nice job, hector. Welcome to The Club.

Thanks so much!!!
I was beyond excited to finally get it.

[augeleven]

OH Press: 200 x 2s x 1r

Well Done!

[simonrest]

Fuck, I thought I was gonna chase you down. Well done Hector - Imma have to beat you on the bench

[hector]

OH Press: 200 x 2s x 1r

Well Done!

Thank you! Years in the making.
Though I think you managing to balance running with lifting is way more impressive and difficult.

[hector]

Fuck, I thought I was gonna chase you down. Well done Hector - Imma have to beat you on the bench

THank you!
I think my frequent benching was a big part of driving up my press. Unfortunately my frequent benching hasn't translated into better benching yet.
Race to 300 bench is on!

[augeleven]

Though I think you managing to balance running with lifting is way more impressive and difficult.

It's easy. just run embarrassingly slow and make peace with not being very strong.

[EricK]

Though I think you managing to balance running with lifting is way more impressive and difficult.

It's easy. just run embarrassingly slow and make peace with not being very strong.

[Chris]

Squat: 405 x 1
Bench: 280 x F

******************

Bench has gotten stronger in the 8 rep range, the 5 rep range, and the 3 rep range over the past month or two. But my 1RM did not budge a pound. After today's failure, still 275.

It wouldn't surprise me if you're under recovered.

This +1. I'll bet 300 is there already if you don't try it the day after a ton of bench volume.

OH Press: 200 x 2s x 1r (PR!!!! LIFETIME MILESTONE!!!!)

So nice, you did it twice! Congrats, my man! That's big. Guess I'll have to try to catch you on the race to 225

(Need to figure out how to post videos on this site.)

Upload to YouTube, then just copy pasta the link directly into your post - it's even easier than the SS forums

[hector]

Squat: 405 x 1
Bench: 280 x F

******************

Bench has gotten stronger in the 8 rep range, the 5 rep range, and the 3 rep range over the past month or two. But my 1RM did not budge a pound. After today's failure, still 275.

It wouldn't surprise me if you're under recovered.

This +1. I'll bet 300 is there already if you don't try it the day after a ton of bench volume.

OH Press: 200 x 2s x 1r (PR!!!! LIFETIME MILESTONE!!!!)

So nice, you did it twice! Congrats, my man! That's big. Guess I'll have to try to catch you on the race to 225

(Need to figure out how to post videos on this site.)

Upload to YouTube, then just copy pasta the link directly into your post - it's even easier than the SS forums

Thank you!
You're much more certain of my bench than I am. But I still plan on benching 300 before the end of the year.
OH Press race to 225 is on!
Is there a way to post IG stuff to here?

[hector]

Strength
Squat: 340 x 3s x 5r
Bench: 255 x 1s x 3r
Bench: 240 x 6s x 5r

Auxillary
Barbell Curls: 55 x 3s x 10r
Ab Wheel: 2s x 10r

Volume
Squat: 5,100
Bench: (765 + 7,200) = 7,965
-----------------------------
Total: 13,065

***************************

Did barbell curls the way Rip describes in his new video. With my elbows on my rib cage. It looks patently retarded. Or, so I thought. Because I was retarded.
Turned out to be an awesome way to do curls. Greatly lessened the irritation I normally feel in my right arm when curling.
Thrilled to not have elbow pain, I went ham on curls. 5 sets. In the shower after the gym it hurt to lift my arm over my head to shampoo.

Just like last time, 255 for a triple felt heavy. So I dropped the weight by 5% and doubled the volume. Benched 240 for 6 sets of 5 reps. 240 was tougher for 6s x 5r than 235 was the other day, but still doable.
Weirdly, triples seem to be regressing at the same time that my 5's are improving.

Ab wheel is always the shit.
As much as I love Staring Strength third edition, I think it was a mistake not to advise readers to ab wheel.

[simonrest]

You can copy the IG URL and use the media button to embed Instagram into posts

[hector]

You can copy the IG URL and use the media button to embed Instagram into posts

Thanks! Trying now.

Update: Not working. Maybe because my IG is private?