Week 5, Day 3, foundation phase

Felt good about squatting tonight but when I got to my work weight, it was clear I wasn't fully recovered for whatever reason.  Rather than reinforce a bad pattern, not too mention it was causing pain, I shut down squats.  Moved to bench presses where I began to incorporate the advice I received on Wednesday.  I did 5 sets of 3 with 225 (approx 65% of my 1 RM) and then did 5 sets of 2-board presses with 275.  I had planned to go heavier but it turns out I'm fairly weak from that position so I stayed at 275 to build a feel for the movement.

I'll hit the 2 board presses again next week and hopefully I'll start seeing some improvement.  It's interesting how reducing the ROM made the movement harder.  I guess I've been getting a fair bit of speed from the chest.   Anyways, if the shorter ROM saves wear and tear on the shoulders and also builds some extra speed in the lift, it'll be a win/win.

Finished up with some arm work, hopefully that benefits the bench press as well.  Even though the weight was not heavy, there was a fair bit of creakiness in the elbows during the EZ-bar curls.  I have a lot of room to build some strength in my biceps, I gotta believe the relative lack of strength is impacting the stability and speed of my pressing movements.

Squats:  beltless, knee sleeveless, 135x10, 225x5, 275x5, 315x3, 365x2, 275x1

Bench Press:  all reps paused, 135x10, 185x5, 225x3x5 sets

2-board Bench Press:  all reps paused, 275x4, 275x5x4 sets

EZ bar curls:  95x6, 95x6, 115x5, 115x5

Rope Pushdowns:  70x10, 70x7, 60x8, 60x7


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