- Barbell shoulder press: 3 x 5, 3, 1
- 75% of 90% of 1-RM: 60 lb, 3 x 5
- 85% of 90% of 1-RM: 70 lb, 3 x 3
- 95% of 90% of 1-RM: 75 lb, 5 rep max , 3 x 1+
This went over well, I believe about 4 or 5 weeks ago, I was hitting 70 lb for like 1 rep max and now I am able to do 75 lb for 5 rep max, very happy about this progress.
- Barbell bench press: 5 x 5, 105 lb, 100 lb
My bench did not go over well at all today. I was able to hit 105 lb for 5 reps but only the first set, after that set, I was only hitting 3-4 reps, so I went down to 100 lb and was hitting my 5 reps until the last set and was only able to do 3 reps. Bench has never been my stronger suit in lifting but I want to improve it because I plateau in bench pressing more than I do in other lifts and it agitates me. I have found some ideas but it will be trial and error. Anyone else feel like their bench is slow to progress?
My 1 rep max should be 135, but at this rate, I don’t know. GRR.
- DB seated shoulder press: 5 x 6, 60 lb
- Smith machine upright row: 5 x 6, 90 lb
- Side laterals to front raise: 5 x 6, 30 lb
- DB rear delt row: 5 x 6, 80 lb
The assistance work today wasn’t too bad besides the last one (hard one). I am doing heavier assistance work this week and next week and lighter core lifts next week (deload week) so today’s core lifting was fairly heavy work.
Be the best version of you 
Benching has always been the bane of my existence. Changing up paces has helped in the past. Heavy negatives for sets of 2. Or putting on 80% of my 1 rm
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…and being as explosive as possible in the concentric, while keeping it controlled in the eccentric and isometric.
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Yes, I might have to give it a go, I feel like bench will be the death of me in meets! hahah
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