Day 2
First, about the bench Press. I thought about some programming yesterday, and I asked myself a question, what have I always lacked in my BP programming? Long term progress! Most of my progress have come in short burts, ex madcow and add50/mm2K. So I looked into the Hepburn method. Which is based on loong term progress, possibly over 1-2 years, so Im trying that. First once a week, probably twice or three times in two weeks later on.
Overhead Press
bar x 10,10
40 x 5
50 x 5
60 x 5
belt
70kg x 4 +1 PR
70kg x 3
67.5kg x 4
67.5kg x 4
65kg x 4
going over 4 reps is annoyingly hard.
Bench press
40 x 5, 60 x 5, 80 x 2
100kg x 2,2,2,2,2,2,2,2
did every rep paused, to make it harder + changing grip
80kg x 3 x 6
BORs
40 x 8
60 x 5
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70 x 5
75 x 5,5,5,5
Pull ups 3 x 8 bw
Cuban presses bar x something