I don't think there's much left in 3x3 for paused bench press, but we shall see how next week goes.
LiE's Log Part 2
- Thread starter LiE
- Start date
I don't think there's much left in 3x3 for paused bench press, but we shall see how next week goes.
155.
It's quite a bit when you get to the top end 
However I can safely say 155 is much easier now, just need to make sure my 160 is easier too.
However I can safely say 155 is much easier now, just need to make sure my 160 is easier too.
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Strength and technique have come on well, but tightness is getting bad so I need to tackle that before it snaps me in half.
That's a less than normal amount of pressing!
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A great day down in Oxford with the bros, all kinds of gains were had. I skipped back day yesterday so today was the day.
Deads
60x12 rdl
100x6
140x3
160x2
190x5
190x5
190x6
160(+40 chains)x4 - these felt amazing.
160(+40 chains)x8 - oh man so juicy.
DB Rows
50x15/15
50x10/10 - was feeling a bit gassed
50x10/10
Chins
10,10,10,8
Ez Bar Curlz x lots
a pic from today
strong deadlift face
Deads
60x12 rdl
100x6
140x3
160x2
190x5
190x5
190x6
160(+40 chains)x4 - these felt amazing.
160(+40 chains)x8 - oh man so juicy.
DB Rows
50x15/15
50x10/10 - was feeling a bit gassed
50x10/10
Chins
10,10,10,8
Ez Bar Curlz x lots
a pic from today
strong deadlift face
Legs were still tired from Saturday, not inducive to setting squat triple PBs. So did chest today.
Paused Bench
Bar x lots x2
60x6
80x3
100x2
120x2
130x1
150x3 - PB - been working towards this and really pleased I got it. Pauses could have been a tad longer. 3rd rep I lost tightness but locked it out.
150x3 - I was seriously thinking about only doing 1 set but that would be weak. This set was actually better.
150x2 - no chance of a 3rd, still good.
Bench
130x3 - decided to go heavier for the normal bench for a change
140x3 - mmm tasty
145x3 - pretty good!
80x15
CGBP
80x10
100x7
Dips
18, 18
Deload is needed next week.
Paused Bench
Bar x lots x2
60x6
80x3
100x2
120x2
130x1
150x3 - PB - been working towards this and really pleased I got it. Pauses could have been a tad longer. 3rd rep I lost tightness but locked it out.
150x3 - I was seriously thinking about only doing 1 set but that would be weak. This set was actually better.
150x2 - no chance of a 3rd, still good.
Bench
130x3 - decided to go heavier for the normal bench for a change
140x3 - mmm tasty
145x3 - pretty good!
80x15
CGBP
80x10
100x7
Dips
18, 18
Deload is needed next week.
ye it does feel pretty silly too!Wondering if after the deload I should go back to 5s or do doubles.
Oh man, what a great end to my squat 3s.
Squats
BAR x lots x 2
70x10
90x6
120x3
150x1
170x1
195x3 - I hate the first set, but very pleased with this PB.
197.5x3 - PB
200x3 - first 2 reps were pretty quick! PB
Knee Band Squats
120x10
130x10 - tiring
DBSS
BWx10/10 x2 - went with body weight, was really tired at this point.
Squats
BAR x lots x 2
70x10
90x6
120x3
150x1
170x1
195x3 - I hate the first set, but very pleased with this PB.
197.5x3 -
PB200x3 -
first 2 reps were pretty quick! PBKnee Band Squats
120x10
130x10 - tiring
DBSS
BWx10/10 x2 - went with body weight, was really tired at this point.
Knees were fine
Entered my next comp.
12th May: English Bench Press Championships
The Warehouse Gym, Parker Drive, Leicester LE4 OJP
Full bench press monkey engaged!
Mainly doing this because a) Saving my 3-lifts for Nationals and b) why not
So deload next week then 3 weeks of comp prep. Weight this morning was 83.3kg so getting under 83 shall be easy enough.
12th May: English Bench Press Championships
The Warehouse Gym, Parker Drive, Leicester LE4 OJP
Full bench press monkey engaged!
Mainly doing this because a) Saving my 3-lifts for Nationals and b) why not
So deload next week then 3 weeks of comp prep. Weight this morning was 83.3kg so getting under 83 shall be easy enough.
It'll be worth it, just for the teddies 
male teddies
male teddies
I'm fully expecting guys benching 180kg, who because of neglected lower body training are in really low weight classes 
Thanks
Sounds good Delvis. Think both of my brothers are coming too.
Sounds good Delvis. Think both of my brothers are coming too.
My joints are fine. I do plenty of stretching and soft tissue work, ensuring my form is correct means I avoid loading up my joints in groce ways.
Maann! deadlifts were hard tonight. I blame deadlifts on Saturday and tasty squat triples on Wednesday
Deads
50x8 - rdl
70x8 - rdl
100x6
140x4
160x2
195x4 - seems I can't count to 5...
195x5
195x5 - these are really taking it out of me, definitely the right time for a deload
195x5 - didn't do a 5th set, all kinds of fatigue!
DB Rows
49x10/6 - biceps were not playing ball, think they must have been loaded during squats and not recovered.
Wide pull ups
8,8,8
Band Face pulls x lots - tasty
Deads
50x8 - rdl
70x8 - rdl
100x6
140x4
160x2
195x4 - seems I can't count to 5...
195x5
195x5 - these are really taking it out of me, definitely the right time for a deload
195x5 - didn't do a 5th set, all kinds of fatigue!
DB Rows
49x10/6 - biceps were not playing ball, think they must have been loaded during squats and not recovered.
Wide pull ups
8,8,8
Band Face pulls x lots - tasty
Looking forward to seeing the outcome from that bench comp LiE, should be a good laugh
Yea it'll be pretty easy going compared to 3-lifts. Hoping I can nail down a good 160-162.5 on the day
Video of my first set. Should have been so much easier, next time.