Bench Press PR

Decided to taper my bench press work a bit this week since I had been hitting some nice progressions on my repetition work.  The plan was to hit singles until a training max was reached and then do three sets of overload work with the Titan Ram.  I'd only do one back down set with 275 to limit overall volume.

In my mind, I had a goal of 345 for my top single and overload work with 365 with the Titan Ram.  Based on my progress with my paused reps with 275, this seemed like a reasonable goal.  Back on 10/16/2012 while prepping for my last meet, I hit a "no lift-off" gym PR of 335 lbs and also hit a PR with the Titan Ram with a single with 355.  My all time gym PR (with a lift off) was 340 and my best competition bench press was also 340 lbs.  Since I've been hitting new paused rep PR's with 275, I figured they projected to a better performance than achieved last October.

I planned the taper this week because my shoulders had just started to feel a tiny hint of 'tweaky'.  Being conservative, I took that as a sign I was starting to get some incomplete recovery from my volume workouts.  Not wanting to reduce both volume and intensity, I planned for one or two taper workouts to give my body time to recover.  All told, my session tonight was about 75% of the total repetitions and about 65% of the total poundage but the intensity as a percentage of my 1 RM was higher than normal.  As I type up this workout, I don't feel any deep fatigue so I should feel pretty fresh for next week.

My warm up sets felt fine and my planned singles felt very comfortable.  315 for a paused single felt like triple weight and even though 335 was my previous no lift off gym PR in October, tonight it was a very solid paused rep.  I was definitely stronger than before.  I loaded up 345 and while I didn't pause the rep, it didn't bounce either.  It was just a nice controlled touch and go rep. Since 345 was a lifetime PR, the most weight I had ever bench pressed raw, I didn't even contemplate trying 350.  I have to say, even after all these years, setting a new bench press PR is still damn satisfying.

After that, I loaded up 365 and did three sets of doubles while using the Titan Ram.  In October my 1 RM with the Titan Ram was 355 and now I was doing 3 sets of 2.  I'm definitely much stronger than I was while prepping for my meet last December.   I finished up with some pull ups and some squat form work but, to be honest, I was still flying high from setting those bench press PR's.  Once a bro, always a bro.

Bench Press:  135x10, 185x5, all reps paused from here, 225x5, 255x3, add wrist wraps, 275x1, 295x1, add belt, 315x1, 335x1, these reps touch and go, 345x1  new lifetime PR, add Titan Ram, 365x2x3 sets, back off set, all reps paused, no ram, just wrist wraps, 275x6

Pull-ups: 5, 5, 5

High bar squats:  135x10, 225x10, 225x10

Comments

  1. Great work with the PR, Craig!

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    Replies
    1. Thanks John! It's definitely nice to see progress.

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  2. Nice work. New PR's are always exciting. Enjoy seeing your progress.

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    Replies
    1. thanks Big T, how's your meet prep going? It's this month right?

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  3. It's next Saturday. I'll make weight and I'm healthy. Squat and bench will depend on me using the gear correctly. Dead is strong ... if I can get there. Will squat opener tonight and bench opener on Monday. Will let you know

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    Replies
    1. good luck and smash the weights!

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  4. Thanks Craig. Good work with the OP's. Very impressive

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