Good things come in 3s

I'm planning on doing a comparison between the 3 bars once I get them all in one place :) having seen Bryce pull 700x3 on them I'm pretty confident the OPB was a good choice, I just wish it was an option when I ordered the texas :p
 
Continuing the theme of off program benching

Bench - Feet up, paused

6x8x112
3x3x120

Then the usual assortment of curls - tricep extensions (went pretty heavy on these....the doms today are :D)
 
Tuesdays squats were still mega tight so took it easy and just got some work done at a lower weight whilst feeling the working weight for a few small sets.
Squat
1x192.5
2x192.5 - https://www.instagram.com/p/_m7YNtlkdP/?taken-by=reiyushin
3x192.5

3x10x120

Front Squat
2x10x70

Glute bridge vs bands
6x10


Wednesdays bench was actually really nice :D tricep doms were pretty intense but the weight moved well.

Bench, feet up, paused
5x5x130

Spoto Press
4x8x100

DB Press
A few sets at 38kg rep ranges between 10 and 20

Chins, curls etc

Thursdays paused deadlifts and front squats were pretty good :)

Paused Deadlifts vs Bands
5x3x175 + red band - https://www.instagram.com/p/_rh5YMlkaz/?taken-by=reiyushin

30mm bar with no knurling.....by far the slippiest bar in existence :/ good challenge for the grip though.

Front Squat
3x3x120 - still a little tight on these

Conventional Deads to infinity..

Great little pre-christmas gains :D
 
Lots of solid work in over the Christmas period, sadly my gym was closed until the 27th so visited a local weightlifting gym :)

Saturday
Squats
6x5x220 - https://www.instagram.com/p/_wQiIcFkcH/?taken-by=reiyushin

Bench
5x8x110
3x3x130

Sunday
Deadlifts
8x3x240 - https://www.instagram.com/p/_zjeI9lkaE/?taken-by=reiyushin

Block Pulls
1x5x260 - (contains thrusting...) https://www.instagram.com/p/_1MvCwlkbE/?taken-by=reiyushin

Sunday super sircuit with sets of 12 now instead of ten plus ab wheel rollouts.

Monday
Bench
3x7x124.5 - only first and last reps paused
3x8x104.5 - all paused
3x3x104.5 - 5s paused with no chest sink, these were pretty brutal
2x8x100 - CGBP

DB Row
Sets of 10
14
24
30
40
50
60 - grip started to give on these!
 
I appreciate you were probably knackered, but your chest was dropping on that set... Whilst your back can cope with the weight, I am not surprised it felt horrible (5*8 = "umadbro?")...

Crazy weights and volume, regardless!
 
Squaturday

5x5x234 - Rep PB for sets :D That's promising :D - https://www.instagram.com/p/BAVH2AqFkb_/?taken-by=reiyushin

Very tough with the new bar, really hammers you in the hole :eek: :D ;)

Bench - All Paused - only minor pain today
5x114
3x124
3x134
3x144
1x154 - heaviest I've been in some time :D promising
2x5x134
2x5x124

Really encouraged by the bench today, squats were very tough but got them all :D

I've also just launched my clubs website: http://rhynopowerlifting.com/
 
Sunday

DESTROYED by the squats, really worn down.

Deadlift
4x3x256 - https://www.instagram.com/p/BAXpNbwFkTw/?taken-by=reiyushin

Was supposed to get 7 but a minor niggle in my hamstring kept me from pushing hard on these. A more headstrong me would have torn through these and dammed the consequences, but I've been down that road. Consistency is king and I can't be consistent if I'm injured.

Block Pulls
2x1x276 - again was supposed to get 5 of these but played it safe.

Playing it safe has paid off as my hammie feels grand today :D I know that I get the vast majority of my posterior chain work from squats so I don't feel bad about skipping some deadlifts.
 
Start of a new 6 week bench block to couple alongside my regular squat and deadlift work. We're in salvage mode for the bench!

Bench (paused, they all will be from here on)
6x8x115

OHP
3x10x60

Cable Rows, Band Pullaparts, Foam Rolling and Curlz
 
I should note that the bench was significantly slower than Monday's session which was what I wanted.

The goal is to rack up a lot of volume over the next 3 weeks to force some adaptation and then spend the final 3 weeks building some strength.

It's my 6 week save my bench program :D
 
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