6 weeks out, day 2 bench press overloads

Shoulders and elbows still feel good so no deload on bench press overload day yet.  Worked up to a top single with 335 before the eccentric only singles.  The 335 exceeds my most recent competition best and I'm pretty sure it's the most I've lifted at this particular bodyweight.  So far things still look good for meeting or possibly exceeding my all-time best raw bench press at the next competition. Since I hit 155 kgs (341 lbs) while weighing 111.3 kgs, if I can hit it while weighing in at under 105 kgs, I'll consider that decent progress.

After the eccentric only singles, I increased the intensity on my full ROM paused bench press work sets but there were a few grindy reps in there. I'm getting a lot better at the eccentric singles so that even though the number of reps is the same, I'm increasing my time under tension by quite a bit.  I think that took some extra steam out of me because the finishing close grip dead bench presses were very depleted.

Bench Press:  all reps paused, 135x10, 185x5, 225x5, 255x3, add wrist wraps, 285x2, 315x1, 335x1

Eccentric only bench press:  365x1x4 sets

Bench Press:  all reps paused, 300x2, 300x2, 290x2, 290x2  25 total work reps not including the eccentric only reps, 77.5% avg intensity

Close grip dead bench presses:  2-board height, 260x3, 255x3, 235x4

Comments

  1. How do you do your eccentric work? Does your gym have those eccentric hooks? Looks like your training is coming along well. If I don't get another chance, good luck at your upcoming meet!

    Doug (lesson from fito)

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    Replies
    1. Thanks Doug! No, I have to do them the hard way. I unrack and then lower the bar to the safeties (which are about 1/2" below my chest when I'm in bench press posture). I then crawl out from under it and then lift it back up into the j-hooks. When I do eccentric only squats, I have to unload the bar to 135, put it back up and re-load it.

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