17 weeks out, Day 2 bench press PR and sumo deadlifts

Bench Press PR's are the best kind of PR's
Since this week was a deload of sorts, I decided I would work up to a heavy single in the bench press and then do some back off sets.  I decided I would work up to a top weight of 355.  I picked 355 because I had done 350 before (just once, on Feb 13, 2013) and I figured I might as well shoot for a new PR.  I had no idea if I could do it but my workouts this month had gone very well and I had set a new paused 2RM PR with 320.

Warm ups felt fine and my last two paused singles with 315 and 335 were easy.  I've never doubled 335 before but I felt like I could've given it a good run today.  Nevertheless, my goal was to lift 355 so I loaded it up.  I also usually don't video my lifts since the gym has a fairly well enforced, no-video policy but the gym was empty so I decided I might as well.  I already have video of my getting pinned with 355 back on March 27, 2013 so I figured that if I were to lift it, I wanted to have proof.

Missed 355 back on March 27, 2013

Got 355 pretty smoothly today, only took me 15 months...

So, going 16+ months between touch and go bench press PR's doesn't sound all that great but I'm pretty happy with it.  In the time between PR's, I've dropped my bodyweight 10 lbs and also moved my grip out a couple inches.  The weight moved well enough that I might've been able to pause it but I'll leave that for later.  I'm just happy that my training the past couple months has been validated.

After bench pressing, I worked on some light sumo deadlifts.  Although my hamstrings at their origins were feeling a little touchy, I wanted to get in some technique work.  The sumo set up is feeling better and better and for the first time I felt the weights 'levitate' on their own.  It was only with 315 but it was progress.  By 'levitate', I mean that when I set up, sat into the pull, and started to push into the floor, before I realized it, the plates were a couple of inches off the floor.  That is the first time I've ever had the plates leave the floor without feeling like I was making an effort.  Now I just have to get that feeling with 495 or more, lol.   Once I felt that, I started combining that with an upper back 'pull'.  By my fifth triple with 405, the bar was starting to really move with some speed and the feeling that there was coordination between the push of the legs and the pull of the upper back.

Bench Press:  all reps paused except for 355x1, 135x5, 185x5, 225x5, 255x3, add wrist wraps, 285x2, 315x1, 335x1, 355x1 touch and go PR, 285x5, 285x5, 285x5

Sumo Deadlifts:  225x5, 315x5, 405x3x5 sets

Seated Cable rows:  150x10, 150x10, 150x8

Rope Pushdowns:  80x12, 100x8, 80x8





Comments

  1. Hey Craig, A tip when going for PBs get someone to hand the bar out to you like at comps. Saves wasting energy. other than that nice rep.

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    Replies
    1. lol, there wasn't and never is anyone at that gym that I would trust with a hand-off when I'm there. Because of that, I usually figure on an extra 2.5 kgs at meets just from getting a hand-off. I would train elsewhere but the gym is in a convenient location and Vivian likes it.

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