Bench Press and deloading, 9 weeks out

After the last five weeks of training, I hadn't planned on this week being a deload week but I also knew I was due for one soon.  Turns out a combination of the gym being closed for flooring work and feeling like crap made the decision to deload this week pretty easy.  I skipped my usual bench press and squat/dealift workouts and instead waited until today to hit my bench press session.

I met up with Artur J from the community.  Artur lives about 9 minutes from me--even closer than my normal gym the Oakville Y.  It's always good to get in a session with a training partner so I was glad to find a fellow lifter so close by.   I was a little curious how my session would go since it had been 9 days since my last bench press workout.  Turns out the extra rest paid off and I was able to significantly increase my training volume with my work weight of 275 lbs.

Bench Press:  135x10, 185x5, 225x5, 250x5, 275x5, 275x5, 275x5, 275x4

Compared to my last bench press session, I was able to increase my workload by 4 total repetitions with 275 lbs.  I was also able to hit 315x3 in the Titan Ram bench press.  Instead of dips, I was happy that I was able to do close grip bench presses without pain.

Add Titan Ram:  295x5, 315x3

Close grip bench press (raw):  205x5x3 sets

The combination of continued progress on my work set volumes with a new PR triple with the Titan Ram and the ability to once again do close grip bench presses was a trifecta of awesome.  Next week I start progressions in the bench press with sets of 3.


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