Some benching

A big improvement on last week which wasn’t hard as I was still getting used to starting up my military and close grip benches.

Had to press in the power rack today as the gym was pretty empty as usual, apart from 2 guys doing 30kg deadlifts (not small either, both looked like they weighed over 100kg). Figured it was best to use the power rack as opposed to asking one of these two for a spot, not that I can bench anything remotely nearing heavy but, who uses 30kg on deadlifts, they didn’t look like they were rehab-bing injuries either.

Can’t believe Arsene Wenger bought on Arshavin for Oxlaide-Chamerlain, don’t agree with the crowd booing but it was blatantly a dumb arse decision.

Going to start ramping up this bench press with singles from next week, the plan will be like below:

W1 – 145kg x 1 +2 back off sets @ 127.5kg
W2 – 150kg x 1 +2 back off sets @ 130kg
W3 – 155kg x 1?

Then reset after that.

My ab session was brutal today, really finding it hard going on these. Last week it took me till Friday morning again before the ab soreness had gone, that is 4 days of DOM’s? Not sure how I can speed up my recovery on these?

Today’s session went like this:

Cable rows
45kg x 20, 15

Superset above with face pulls

Face pulls
45kg x 20, 15

Bench
20kg x 10
60 x 5, 5
80kg x 5
100kg x 3
120kg x 2
140kg x 2
135kg x 5, 6

Incline DB bench
30kg x 8
50kg x 9

Standing cable ab crunch
1/2 stack x 12, 12, 10

Ab wheel
x 15, 15, 12, 10

Foam roll and stretch
x 15mins