11 weeks out, Day 1, bench press
Making into the gym for the morning isn't as novel an achievement as it was last week but I still do need to figure out how to get my back up and running a little quicker. I tried to warm up by doing some RKC-style planks but that definitely irritates my back (as do glute bridges) so I think I might try some light goblet-style squats holding a 25 lb plate tomorrow before sumo deadlifts.
Paused bench presses went better this morning than last week, the first time I tried bench pressing first thing in the morning. I take that as a sign that I'm definitely getting used to training in the morning even if my back is still slow to loosen up.
I added in some higher rep dumbbell incline presses to add some volume and finished with some shoulder and arm flexion work. My bodyweight is down to about 235, so 15 pounds to go before I start slowly trying to grow into the 231 lb weight class limit. I hope I'm able to retain most of my current strength levels but even if I don't, the process will still be worthwhile if I'm able to exceed my current PR's once I get back up to 231 with hopefully a better body composition. I don't expect to be ready to do that by this November's Classic Provincials but I do want to be ready for that by April 2015 in case I'm able to make it out to St. John's for Nationals.
Bench Press: all reps paused, 135x5x2 sets, 185x5, 225x5, 255x5, add wrist wraps, 285x5, 285x5, 285x4, 285x4, 285x3, 285x3
Incline DB press: 75x15, 85x11, 85x10
Lateral raise/rear delt raise superset: 20x12/20x12 x 3 sets
DB hammer curls: 45x10, 45x8, 45x8