13 weeks out, day 1, bench press and rowing

Yesterday wasn't the last session of the year after all.  Since I won't be back  into the gym until Thursday, I felt it was too long to go in between bench press sessions so I went back to the gym to bench press and row on International Bench Press Day (also known as Steak and Cheese day or Monday).

I guess all the regular bros were taking this week off to prep for tomorrow's New Year's Eve festivities because the gym was pretty empty.  I figured they'd all be in to get that final pump for all of tomorrow's selfies (bottle service yo!) but maybe they're waiting until tomorrow afternoon.

Since this would be my last bench press session until Thursday, I decided to go heavier and take advantage of not being pre-fatigued from squatting as I normally do on squat/bench press days.  I worked up to a paused single with 320 and a miss at 325.  That's exactly what I was able to do back in November a few days before the meet where I pressed 330 so I guess I'm actually still right where I was.  I had thought I had lost ground since the meet based on my workloads at lighter weights.  This bit of better than expected news means a 155 kg press is still in play for April.

Bench Press:  all reps paused, 135x10, 185x5, 225x5, 255x3, add wrist wraps, 285x1, 305x1, 315x1, 320x1, 325x0, 265x4, 265x4, 265x4, 265x4      total of 33 work reps at an average intensity of 76%

Barbell Rows:  225x5, 225x5, 235x5, 245x5, 245x5

Chins:  5, 4, 4, plus three lat shrugs at the end of each set


  1. Always entertaining to read your posts :)

    1. thanks Artur! Hope you and your family had a great New Year's celebration.

  2. Nice work Craig, Still think a few weeks of 2" or 3" boards with 180 to 200kg for 3 will help push that bench weight up. Throw in a few weeks of bands around elbows like I do then back to your normal routine will help you push into that 160-170 mark. If you are holding your numbers from your last comp then at most it won't hurt. Look forward to the next 13 weeks.

    1. thanks Keith, I definitely will be doing some board work and some work with my Titan Ram. Would you recommend doing the board work for a few weeks and then going full ROM with the bands or alternate them within the weekly schedule?


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