Logging my Lifts

Saturday - 11/28/20 - 2pm

Comp Bench
135x5
135x5
185x3
225x2
255x2
275x2
285x2 @ 8-8.5

Benching while putting up christmas lights outside, but ran out of time

8:15pm

Bench Press - TNG (except pause last rep) - comp grip
135x8
135x8
185x5
225x5
255x5
265x5
275x5
225x5 (3-0-3 tempo)
225x5 (3-0-3 tempo)

Done. Back from our mini vacation. Got in some late back off sets. Happy with the way 275 moved as it was easy enough to pause the last rep, although that was probably @9. No time for anything else.
 
Monday - 11/30/20 - 9:15pm

Comp Bench
135x5
135x5
185x3
225x2
255x1
275x1
295x1
300x1
280x4
265x4
250x4

Done. Had to wrap it up and didn't get a chance to finish off my last back off set. Also ideally I should be doing a assistance bench movement on ocassion, but that hasn't been happening. Overall feeling beat up and weight feeling heavy in hands, but moving ok.
 
Thursday - 12/3/20 - 8:30am

CGBP - 1 sec pauses
135x5
135x5
185x3
205x3
225x1
245x1
265x1
275x1
255x4
245x4
245x4
245x4

Done. Tried to train last night but just couldn't get it in. I actually warmed up to 225 but didn't have time. Got in some work this morning. Haven't been recording my lifts so decided to check on form. Here is the 275. Bar bath was wierd but moved ok.

 
Friday - 12/4/20 - 10pm

2 year old refused to sleep for over an hour. Got in some late conventional deads and just worked up to 3 sets of 5. Just overall feeling like crap, but deadlifts actually felt easy. Probably RPE 5-6 on these with no belt. Need to go into work early for a couple of hours tomorrow.
 
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Saturday - 12/5/20 - 10:45pm

Comp Bench - 3 second pauses
135x3
135x3
185x3
225x3
245x3
255x3
265x3
275x3
285x3 @ 10

Spoto Press
255x5

225x1 (long hold with up and down motion mid rep)

Done. Late workout after having colleagues over for dinner. 275 felt easy, but I guess overshot with 285. Wasn't a grinder, but no way I could do another rep after that.
 
Tuesday - 12/8/20 - 9:30am

Comp Bench
135x5
135x5
185x3
225x2
255x1
275x1
295x1
295x1 @ 8-8.5
285x4 @ 10
265x4
265x4

Done. Again ran out of time. First single at 295 hit the j-hooks on the way up so couldn't gauge difficulty. 2nd one moved ok. 285 was harder then expected and overshot. Bench just feels all over the place lately and technique has not been dialed in what so ever. A lot of stress lately and lack of sleep isn't helping. Maybe I can squat a little tonight and get some SOHP in.
 
Wednesday - 12/9 - 9:45pm

Did some squats today. Slight adductor pain kicked in around the same weight as usual, however went up 20 lbs anyways and switched it up to tempo squats and felt much better. Was only able to do a couple of sets, but not bad since I haven't been squatting. A little squatting is better then no squatting I guess.
 
Thursday - 12/10/20 - 9:15pm

Bench Press - TNG - pinky on rings
135x5
135x5
185x3
225x3
255x3
275x3
280x3 @ 8
290x3 @ 9.5
250x8
250x8

Done. Not bad benching today. I think I could have grinded another rep with 290, but not sure. Ideally deadlift tomorrow morning with some rows. Vids of 280 and 290 below

280x3


290x3
 
Saturday - 10/12/20 - 9:45pm

Pin Press - comp grip
135x5
135x5
185x3
225x2
255x2
275x2
295x1
315x1 @ 9
295x3
275x3
275x3
275x3

Done. Fell asleep last night so didn't train. Will deadlift tomorrow. Overall happy with today's benching. I know it's a variation, but it's been a very long time since I felt like I could move 315 for more than a single. On top of that its been even longer since I benched comp grip without wrist wraps. Bodyweight 163 lbs this morning. Fatter then usual, but if I can just train more consistently I will probably fall back down to 160 unless I force myself to gain. Hoping for a bench PR in early 2021.

Vid of 315
 
Sunday - 12/13/20 - 1:30pm

Did some sumo deadlifts up to a heavy single and only 1 back off set of 5 since both kids woked up from their nap and caused chaos. Tried to work out last night, but couldn't fit it in. Overall I just need to deadlift consistently again.
 
Monday - 12/14/20 - 9:45pm

Did some 2-0-2 tempo squats, no belt for triples going up as tolerated and then a back off set of high bar close stance squats. Could have gone heavier, but left elbow was flaring up so decided to stop.
 
Tuesday - 12/15/20 - 7:30pm

Comp Bench
135x5
135x5
185x3
225x3
255x1
275x1
285x1
295x1
265x4
265x4
265x4
225x4 (larsen, 2 sec pause)
225x4 (larsen, 2 sec pause)

Done. Bench felt like trash and left arm feeling all jacked up so didn't go up in weight as I was hoping. Got in some decent work at least.
 
Thursday - 12/17/20 - 10:15 pm

Bench Press - TNG - comp grip
135x10
135x5
185x5
225x3
255x2
275x2
285x2
295x2
275x7 @ 9.5
265x5
265x5

Done. 295 didn't move as fast as I wanted so decided to just stop there instead of overshooting something dumb. Wanted to do a 275 AMRAP @ 9.5-10 so was able to get 7 even when the reps didn't move that great or consistent. Not bad overall. Now it's time to aim for 275x10. Will keep my grip at comp grip until the end of this program in the coming weeks.
 
Saturday - 12/19/20 - 2:15pm

Comp Bench - 2 sec pause
135x5
135x5
185x3
225x2
255x1
280x1
300x1
310x1 @ 9.5
280x3
280x3
280x3

Done. Arms feling fatigued so not too bad considering. Hoping for a good peak in a few weeks for a nice home gym PR
 
Monday - 12/21 - 9:30pm

Rotate sets between conventional deadlift and SSB squats. Just light weight for sets of 5-6.
 
Monday - 12/22/20 - 9:30am

Comp Bench
135x5
135x5
185x3
245x1
275x1
295x1
305x1

That's all the time I had so made slightly quicker jumps. Will try to do some back off sets tonight.
 
Tuesday - 12/23/20 - 10:15pm

Comp Bench
135x6
135x4
195x4
235x4
255x4
265x4
275x4 @ 8

Done. Decided to stop here since I will be benching tomorrow. Wanted to deadlift, but started way later then expected.
 
Friday- 12/25/20 - Merry Christmas- 2pm

2 Board Bench Press - TNG - comp grip
135x6
135x6
185x3
225x3
275x3
295x1
295x3 (added 2 board)
315x3
325x3
335x3
255x10 (removed 2 board)

Done. Kids napped so sneaked in some Christmas benching. Meh day, although 255x10 was pretty easy with more reps in the tank.
 
Sunday - 12/27/20 - 2pm

Pin Bench - comp grip - flat back - pin set 1 lower than normal
135x5
135x5
185x3
225x2
255x1
275x1
295x1 @ 8
285x3
265x5

Times up. I'm like a bench specialist now with a mediocre bench, lmao. I want to deadlift tonight, but we will see.
 
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