Powerlifting Cycle Two— Week 5

Day Three- Chest day

Eh, so today’s lifting was bench press aka chest day. I had some good improvements with my reps, but fell short in my lifting when it got heavier (close to my 1 rep max), so I am going to probably start lifting bench twice a week starting Monday, because my bench press is slowest to progress compared to other 3 big lifts, and I want to hit 135 by March. I am like 5-10 lb away from it, so I know it is possible with the right strategy and of course hard work. I spoke to someone at the gym about it today, so they gave me an idea that I plan on implementing for it. We shall see how well it goes. 

 
 
  • Barbell bench press: 3 x 3

 

  • 70% of 90% of 1-RM: 85 lb
  • 80% of 90% of 1-RM: 95 lb
  • 90% of 90% of 1-RM: 105 lb, 6 max reps (I did 2 more reps compared to week 2) Yay!

 

  • Wide Grip pull up (assistance machine): 5 x 15, 120 lb
  • DB chest press: 5 x 15, 50 lb
  • Wide grip lat pull down: 5 x 15, 60 lb
  • Incline DB chest press: 5 x 15, 50 lb

Cardio:

  • Stationary bike:20 minutes, level 8. Rpm: 70+ 

So basically I am struggling to use my feet to push me while benching with an arch,I have finally gotten down the straight wrist idea, but now it is focusing on pushing my heels when I bench so I can get that weight up quicker and more efficiently. This is going to take some learning and practice before I have it down, but if I plan on competing and being at my best within competitions, I have to learn to get better at these things or make it work for me. I was struggling at 1 rep for 125 lb and my max is supposed to be 135 now (I have to add 5 lb this week), so with that being said, UGHHHH! not happy with struggling at 125, but will continue to work on it.. I know I can do this. 

 
 

 

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fitnessgrad

Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

5 thoughts on “Powerlifting Cycle Two— Week 5”

  1. Nice post. Very informative and useful information. I’m a lifter as well (a gym newbie if you will) as I’m in my first five serious years of lifting. Keep up the good work and keep those blogs coming sir!

    Liked by 1 person

  2. I couple of years ago I finally accepted the art of the deload upon hitting a plateau. If I missed a weight 3 times in a row, I deloaded 10% and started working back up. After more than one deload, it was usually time to change something else. Like adding explosive push-presses or eating more. If you’re approaching 135 on the bench, gains are probably gonna really be a long-term, patience wearing grind.

    Liked by 1 person

    1. Hmm, The whole 10% idea is a good way to start, thank you for sharing that. 135 is the goal but it seems like I was hitting 123-130 barely, >.< my bench is always slower to progress. I also need to get this powerlifting technique down and work on my arch as well.

      Liked by 1 person

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