Come back

First session since being sick.

Ok the plan – to see how much strength I have lost. My last bench press session was on the 22nd August, so almost 2 weeks ago. This was the final week on phase 1 and I managed 4 at 125kg.  So as a benchmark I wanted to see if I could still get 4 reps.

I managed 3 reps, so have lost about 1.5 reps. The reason I say 1.5 reps is that my 3rd rep was a lot more difficult than my 4th rep 2 weeks ago.

Adjustments

The plan was to start a new phase with an increment of 5kg but as my ass has just got weaker I am starting phase 2 as of next week with a 2.5 kg increment. I will also be doing some progressive resistance on shoulder presses following bench. The new adjusted flat bench programme is below.

Week 1, Phase 2

Flat Bench
Warm ups
85kg x 5
100kg x 5
112.5kg x rep max (just shy of failure)

Seated front press
Warm ups
82.5kg x rep max (just shy of failure)

Week 2, Phase 2

Flat Bench
Warm ups
92.5kg x 3
107.5kg x 3
120kg x rep max (just shy of failure)

Seated front press
Warm ups
85kg x rep max (just shy of failure)

Week 3, Phase 2

Flat Bench
Warm ups
100kg x 5
112.5kg x 3
127.5kg x rep max (to failure)

Seated front press
Warm ups
87.5kg x rep max (to failure)

Today’s workout

Any ways back to today’s session, my bench sucked but everything else was ok. I felt funny afterwards, like I was all shaky – not good?

Flat bench press
20kg x 10, 6
60kg x 5, 5
80kg x 5
100kg x 3
125kg x 3

Seated front shoulder press
20kg x 10
60kg x 6
80kg x 6

Dips
Bodyweight x 22, 10