Bench press, deadlift assistance

Had a great breakfast today, 6 scrambled eggs, 2 slices of american cheese, and a bunch of ground beef hash (just lean ground beef, tomatoes, corn and spicy spices).  The american cheese* really brought everything together and made it taste like I was eating a chewed up cheese burger with corn and eggs instead of a bun.  Maybe I'm over-selling it.  Regardless, it tasted good, filled me up and my workout today had plenty of energy.

breakfast picture

*I know it's called "processed" cheese here in Canada but it's always been american cheese to me.

Starting next week, I'm going to be putting deadlifts with squats again.  Separating them was not giving my lower back time to fully recover for either session so I'm going back to to the schedule I used for my last meet.  Bench press and assistance work, Squat and Deadlifts, overhead press and assistance work, with an option for a fourth weekly session composed of assistance and bro-work (curls and arm stuff).  At first, to emphasize the squat, I won't alternate the intensity of my squat and deadlift sessions.  My deadlift will maintain with very little work so I'm going to push my squat as much as possible to close the gap between the two lifts.

Today's bench press session was much improved over the previous bench press session.  Last week I wasn't able to complete 5x5 paused reps with 255 but today it was significantly easier. Next week I'll start working on building up to 5x5 volume with 275 lbs.

For deadlift assistance I did leg presses and dumbbell rows.  The leg presses got the blood flowing and pumped up the legs nicely while the dumbbell rows done myo-rep style almost made me sick.  I definitely have some work to do getting used to the feeling of burning, fatigued muscles.

Bench Press:  135x10, 185x10, all reps paused from here, 225x5, 255x5x5 sets

Leg press:  wt of plates only, I have no idea what the sled weighs, not that it matters much, 360x20, 450x15, 540x15, 540x15

Dumbbell Rows, myo rep style:  100x10-5-5, 100x10-5-3


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