Bench Every Day: Week 2

I didn’t keep my workouts logged on my phone, because it spared my battery better to not be swapping apps… and because seeing what I did last time wasn’t doing me any favors in intuiting what I should be doing.

Monday

I forgot my phone at home, so there’s no video for this day unfortunately.

Bench Press

  1. 50×5
  2. 65×3
  3. 80×3
  4. 95×2@4
  5. 110×1@2

Pendlay Row

  1. 95×3@1
  2. 110×2@1
  3. 121×0

Benching first felt better today, but I decided on it just by equipment availability. Going to start going for more reps at a lighter weight with this lift, I think.

Press

  1. 45×5
  2. 55×5
  3. 65×5
  4. 75×5

Just a 5-rep test, to nudge rep count up instead of intensity.

Assisted Pull Up

  1. 93×7@3
  2. 93×5@2
  3. 93×7@1
  4. 93×4@2

Couldn’t make the weight jump I wanted because of my body weight, so I did sets until I couldn’t get 5 reps clean.

Start Time: 09:21
End Time: 10:20
Weight: 191lbs.

Tuesday

Bench

  1. 50×5
  2. 65×3
  3. 80×3@2 – This shouldn’t have been such a low RIR, I may have ramped too fast.
  4. 95×2@2
  5. 110×1@1
  6. 122×1@2 – Rested a bit better/longer, took more care setting up. Felt good.

Dual Pulley Row

  1. 55×12
  2. 70×7
  3. 85×10@3
  4. 100×3@2
  5. 100×4@1

Probably shouldn’t have gone for the last set but I felt good, pushed too hard on the last rep.

Press

  1. 45×5
  2. 65×4@2
  3. 85×1@2

The single felt OK but I cut the set short because I realized I was taking it too far on the last two movements.

Pause Squat

  1. 45×5
  2. 65x ?
  3. 95x ?
  4. 135x ? @ 2
  5. 155x ? @ 3
  6. 155x ? @ 2

I recorded the workout so I’ll have to look at the video to check the reps. The experiment here was to see if I could train up to the 2RIR threshold and stop. I started to get fatigued and that is why I went for a second set of 155lbs. instead of adding a little more — I just wasn’t sure about the fatigue I was experiencing, if it was just conditioning aerobically or muscularly.

Assisted Pull-Up

  1. 96.6×6 @ 4
  2. 96.6×5 @ 3 – I set up poorly, pinched my right hand’s calluses. Skewed perception.
  3. 96.6×5 @ 2
  4. 96.6×5 @ 4 – Rested longer before this set, because this weight still doesn’t feel difficult, and being so worn out after the last set seemed… wrong.
  5. 96.6×5 @ 3

Good 5×5+1, so if I can increase the weight sensibly next workout I’ll want to.

Between-the-Legs Cable Lateral Raise

  1. 2.5×12 @ 4
  2. 7.5×8 @ 2
  3. 2.5×20 @ 3
  4. 2.5×13 @ 2
  5. 7.5×7 @ 2

So, I obviously didn’t have any idea what I wanted to do here. I think I like the heavier weight for 8 reps or more next workout, because I feel the target muscle right away, or at least 2 reps in, rather than wading through 9 reps before I start to know if I’m doing it right.

Calf Raise

  1. 30×20 @ 4
  2. 30×20 @ 3
  3. 30×20 @ 1

I wanted to go for 4 sets of 20, but I was just burned out by the end of the third set.

 

Start Time: 06:27 (21hrs rest)
End Time: 09:25
Weight: 196.6lbs.

Wednesday

Bench

  1. 45×5
  2. 65×3
  3. 95×2
  4. 105×1 @ 2
  5. 115×1 @ 2
  6. 123 120.5×1 @ 1

Felt really weak on the right side, realized when I looked at the video that I forgot to put a 2.5lbs. plate on the left side… derp.

Called it for the day there. Just felt worn down.

Start Time: 10:55
End Time: 11:23
Weight: Forgot to write it down.

Thursday

Bench

  1. 45×5
  2. 65×3
  3. 95×2 @ 4
  4. 115×2 – forgot to note RIR
  5. 124×1 @ 1

Assisted Pull-Up

  1. 98.4×5 @ 3
  2. 98.4×5 @ 4
  3. 98.4×5 @ 2
  4. 98.4×5 @ 2

Last set was a struggle mentally, I physically probably could have done another set but I just checked out, so I called it there for the workout.

Start Time: 11:25(26hrs rest)
End Time: 13:05
Weight: 198.4lbs (Assisted pull-ups are handy if you need a reason to remember your weight)

Friday

Bench

  1. 45×5
  2. 65×3
  3. 85×3
  4. 95×2 @ 5 – first set that felt like a true 5RIR, this warm-up is probably ready to increase
  5. 105×2 @ 3
  6. 115×2 @ 3
  7. 120×2 @ 3
  8. 125×1 @ 2 – I ramped up so slow, so scared of failing this weight a third time… and it flew up. I kept my ego in check and took the win this time.
  9. 115×3 @ 2 – Felt really good, proud of myself for not trying to up intensity prematurely, getting some volume in for the weekend off.
  10. 100×5 @ 2 – Yeah, the ramp-up sets can start higher probably.

Been struggling all weekend with whether I want to do 130lbs. on Monday, or 126lbs. It’s weird to agonize over something like that, honestly. I’m used to lower body training that I never had a deadline to hit a weight by.

Single pound jumps every day gets me to 135lbs. with time to spare in the month. The five pound jump could set me up for a great or miserable week if I have to progress from that. Should I split the difference? No idea.

Paused Squats

  1. 45×5
  2. 65×3
  3. 95×3
  4. 135×3
  5. 155×3 @ 3
  6. 175×3 @ 3 – last rep had some knee ugliness, terminated the set on the grounds of form breakdown rather than muscular/ego fatigue

I’m just doing these to maintain hip mobility, I’m not “training it” per se. It and the rest of the workout are just volume I know I’ll have time to recover from.

Pendlay Row

  1. 65×8 @ 4
  2. 75×8 @ 3
  3. 95×6 @ 2
  4. 95×5 @ 3
  5. 95×2 @ 2

I told myself I would do more volume at lesser intensity for rowing… don’t know why I fatigued myself down to a double rather than walk away at 5.

Press

  1. 45×8? – lost count of reps on these sets, struggled getting my form lined up
  2. 65×5? – felt great, I should have done sets across, setup was great
  3. 85×0 – setup was wrong, didn’t try to power through it, racked and tried again immediately
  4. 85×1 @ 1 – looked OK but I was too angry

Start Time: 12:25 (23hrs rested)
End Time: forgot to write it down
Weight: 195.6

I think I’m getting better about respecting my Bench progress and not trying to skip ahead in line… on it. I’m taking that ego stuff out on the accessory movements, which needs to stop. If I can do them I need to stay disciplined and make “boring” volume progress.

I need to target posterior delts better to give myself a better shelf to arch into on the bench.