- 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.
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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
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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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