10 weeks out, Day 3, bench press

This morning's session was heavy bench press day with three paused doubles at 315.  Since I'm reducing volume slightly this week, I did not do my normal back off sets of 2 with 295.  Instead of incline dumbbell presses, I did bodyweight bar dips.  They felt good so I'm going to keep doing them and start adding weight instead of doing the incline dumbbell presses.  I normally really like incline dumbbell presses as an accessory movement but the gym's dumbbells only go up to 100.

My meals today were eaten at an RPE of about 7, meaning I left three to four servings in the tank (meaning I didn't eat them).  I think I'll shoot for the vast majority of my meals to be in the 7 range.  An 8 should be equivalent to maintenance eating, a 9 would be "full", and 10 would be, Louis C.K. "hate myself" full also known as "forever bulkmode".  (thanks to John Rauch for the reference, it's absolutely perfect).

Louis C.K. has me figured out.

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

Dips:  bodyweight x 15. 12, 10

Lateral raise/rear delt raise super sets:  30x8/30x8 x 3 sets

Hammer curls:  50x6x3 sets

Rope pushdowns: 60x12. 60x8, 60x8

Leg raises:  15, 15

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.