platypus wrote: ↑Sat Mar 09, 2024 5:31 amThat's very nice work on close grip bench!
Thanks! I'm pretty happy with how bench has been going in general.
Tuesday, 12 Mar
Exercise | Weight x Reps x Sets |
LB Squat |
368 x 3 x 4
368 x 5
|
Beltless Sumo Deadlift |
339 x 5 x 4
339 x 5+4
|
Incline Press |
168 x 5 x 4
168 x 10
|
Chin-up |
BW x 5 x 5
|
Echo Bike |
20 min - 6.54 mi
|
I was using straps on the AMRAP deadlift set, and I somehow lost position with them, so I took them off and did the rest mixed grip.
Thursday, 14 Mar
Exercise | Weight x Reps x Sets |
Bench Press |
271 x 3 x 4
271 x 6
|
Beltless Overhead Press |
150 x 3 x 4
150 x 6
|
Safety Bar Squat |
256 x 9
|
Echo Bike |
1537
1638
1674
|
I'm staying pretty close to the program as written, but I just really didn't want to do the SSB squats here, so I skipped right to the AMRAP set.
Saturday, 16 Mar
Exercise | Weight x Reps x Sets |
Paused Squat |
273 x 5 x 4
273 x 9
|
w/Push Press |
121 x 5 x 4
121 x 12
|
Beltless Deadlift |
390 x 3 x 4
390 x 5
|
w/Close Grip Bench |
212 x 5 x 4
212 x 10
|
Chin-ups |
BW x 5, 5, 5, 4, 4
|
Echo Bike |
20 min - 7.15 mi
|
Monday, 18 Mar
Exercise | Weight x Reps x Sets |
LB Squat |
390 x 2 x 2
390 x 1
331 x 1
265 x 2
154 x 5
|
Incline Press |
154 x 4 x 4
154 x 10
|
Recumbent Bike |
20 min - 5.48 mi
|
Tuesday, 19 Mar
Exercise | Weight x Reps x Sets |
Beltless Sumo Deadlift |
364 x 4 x 4
364 x 4+3
|
w/Close Grip Bench |
229 x 4 x 4
229 x 8
|
I didn't realize I was on the AMRAP set until after I did it, so I tagged a couple more on when I checked the GymAware and saw it was set 5.
I'm happy with the close grip bench here, too. I'm sitting around 226, so I'll take bodyweight*8 after 4 previous sets.
Wednesday, 20 Mar
Exercise | Weight x Reps x Sets |
Bench Press |
289 x 2 x 4
289 x 4
|
Beltless Overhead Press |
159 x 2 x 4
159 x 5
|
Safety Bar Squat |
273 x 4 x 4
273 x 7
|
Echo Bike |
1638 watts
1638 watts
1531 watts
|
Thursday, 21 Mar
Exercise | Weight x Reps x Sets |
Beltless Deadlift |
414 x 2 x 4
414 x 7
|
Push Press |
132 x 4 x 4
132 x 14
|
Paused Squat |
291 x 4 x 4
291 x 7
|
Chin-ups |
26 x 5
BW x 10
|
Echo Bike |
1889 watts
|
Moved this week around a bit, and ended up lifting 4 days in a row, but for the most part it went really well, especially Thursday.
I think I'm pretty close to getting past my floating pain, and it's being a dick about it. I've been making a lot of progress there, and I think I'm on the cusp of understanding it well enough to not have it anymore, so all of a sudden instead of one thing hurting at a time like it has for years (my back will hurt, then I'll figure that out and my leg will hurt, then I'll figure that out and my elbow will hurt, etc.), now I'm getting several things at once. I'm convinced none of them are tissue damage, but it's like my subconscious is doing an extinction burst before giving up on "helping/protecting" me by giving me a pain signal.
I asked Derek Miles if he'd ever encountered that, and he said he'd had that exact conversation with a client two hours ago. That's very encouraging.