Bench Press overloads and Deadlift volume

Tonight was a good bench press session.  From the first warm-up sets, the bar felt super light and everything felt better than it has in a long while.  The paused double with 315 was very comfortable and fast.  After hitting 385x1 with the Titan Ram, I was looking forward to trying 405x1.  The sets with the Titan Ram were just as fast as the paused reps that preceeded them.  I only did 385x1 to save energy for 405 but it felt like I could've doubled or tripled it.

My first single with 405x1 stalled when the Ram's support dialed out but I was able to push it to lockout.  I was pretty happy since my best bench press with a bench shirt 3 years ago was only 435.  Since the Titan Ram gives a whole lot less support than a bench press shirt, I'm pretty confident my shirted max would be significantly higher if I were to train it.  Since the single with 405 went so well, I did it again and surprisingly, it went up much easier than the first time.  One thing I really like about the Titan Ram is it encourages a lot of speed off the chest since you need the momentum to carry the bar to lockout once the Ram's support leaves about half way up.  On my second single, I made sure to push hard off the chest all the way through to lockout and that made all the difference.  It felt easy enough that I probably could've doubled it.

I did two back off, touch and go sets with 315, no Ram.  Overall my total work reps and average intensity was much improved over last week's overload day.  

After bench press overload work, deadlift sets of 5 were next.  3 sets of 5 with 495 was the plan and perhaps because I had upped my squat volume on Tuesday, the second and third sets of 5 were pretty tiring.  I felt like I got in some really good work though and my back, knock on wood, feels really, really good.

Bench Press:  all reps paused, 135x10, 185x5, 225x5, 275x3, add wrist wraps, 315x2

add Titan Ram:  all reps paused, 345x3, 365x2, 385x1, 405x1 PR, 405x1

Bench Press:  all reps touch and go:  315x3, 315x2

Deadlift:  315x5, 405x5, add belt, 495x5, 495x5, 495x5

Total bench press work reps (everything 50% of my 1 RM and higher):  28

Total deadlift work rep (everything 50% of my 1 RM and higher):  25

Comments

Popular posts from this blog

SBD Lever belt review -- TL DR; it's good, very good.

New shoes reviewed, Adidas Drehkraft to replace my Adidas Power Perfect 2's

Indochino suit review, Part I: Chronic iron overload presents a challenge for online made to measure suits.