5/21/21

Comp BP: Singles 185x1, 205x1, 212.5x1x2, 215x1x3

CGBP: 190x8, 190x6, 190x6

Decline Pushups: x16, x15

1-Arm LMR: 27.5x6 4 Sets



5/24/21

Comp BP: 185x2, 205x1, 225x1, 240x1 RPE 8, 205x3 4 Sets RPE 6-7.

CGBP: 170x11, x8, x6.

2-Arm LMR: 45x10, 80x5, 90x5 5 Sets



Day 1

Top Single Comp BP RPE 8 Cap

Comp BP 4x3

CGBP  3 Set Rep/Goal 25 Reps

LMR: 10, 5x5


Day 2

Squats 3x10

Calf Raises 2x20

RDL 3x10

Shrugs 3x20


Day 3

Comp BP Singles 6-8 RPE 7 Cap

CGBP: 3 Set Rep/Goal 20 Reps

1-Arm LMR: 5x6




Comments

Post a Comment

Popular posts from this blog

3/30/2020 Deload

Deload Day Touch-n-go Bench Press 195x5 3 Sets Close-grip Bench Press 135x15 Yates Rows 95x10 3 Sets What is a deload?  To continue getting stronger a break is needed from the grind of continually adding weight and/or volume. Volume is the main driver of fatigue. So a deload is on the low end of volume but a little on the heavy side. This lowers fatigue but maintains size and strength. In my case today this meant using 195lbs for three sets of five where my working sets on this recently was 240lbs, or about 80%. So very easy weight but enough to maintain strength while lowering fatigue built up from a month's worth of hard training.  I have to admit I wasn't feeling it today. This pandemic just had me down I guess. On Sunday I watched a sermon online. The preacher said that while we're all experiencing the same thing, we're not "all in the same boat".  Some of us are in a pretty comfortable boat, some in battleships, some
Read more

The Post Retirement Bench Guy

Why Bench? No, the title is "You used to be a strong. Be strong again." 1st post on the new blog. Here's what this is all about. Me. No, wait. It's about getting better at bench pressing. For me. No, wait. For older folks.  Yes, I realize the bench press is not the most important thing in the world. But its at least as important as most other stupid hobbies. Since we're going through a worldwide pandemic right now I knew this is precisely the time for a bench press blog targeting old(er) guys (and gals with lots of luck). Enough buffoonery. Here's the program I'm using. Since you have plenty of time to research stuff on the internet with the whole worldwide health crisis and all you can look up any terms that aren't familiar. Whatever. Daily undulating program meaning that every training day is different throughout a 3-week training cycle. The 3-weeks by the way isn't really since I use an 8-day week. Because I'm (and possibly you are a
Read more