Day 1
M.E. Upper
Close Grip Bench Press
Bar x 5, 95 x5, 135 x 5, 170 x 5, 190 x 5, 200 x 3, 210 x 1, 215 x 1, 220 x (miss)
185 x 4 x 2 sets
Double-K.B. Press
25 lbs. x 10, 35 x 8, 45 x 6
53 x 6, 5 4
Double K.B. Rows on Incline Bench
25 lbs. x 10, 35 lbs. x 10, 45 lbs. x 10
53 lbs. x 10, 10, 8
Snatch Grip high Pulls, Band Scarecrows, Some tri work, Chins, Incline D-Bell
Bench felt good. The closer grip is a lot more difficult for me. Alignment and elbow position become a it more precarious, as my long arms tend to move all over. A thumbs distance from smooth, about 5 inches closer than my competition grip. A longer R.O.M, a leverage disadvantage and more triceps stress. 215 flew up s smoothly, 220 seemed easy. But my mind state maybe unfocused or too rushed. I lost my tension at that bottom and the groove on the way up was lost. I find when the weight is getting heavier, I rush my descent, which is psychological. At the bottom, I feel most vulnerable and try to quickly "surpass" this zone. I will need to spend more time getting comfortable here.
My weight is pretty low. The fasting phase definitely made me leaner, and energetic, but lost pounds mean lost stability, especially in shoulder based movements. Most of the year, I was up around 175. Now, I sit at 165. The leanness has been nice, I won't lie. However, with temperatures dropping, I've found I get cold so easily! A good time to put my weight back on, especially if I want to see improvements on my upper body lifts.
Assistance work for upper body will aid in putting on mass where I need it, mostly my back, chest and shoulders. Eating will be key. Came home after lifting and was famished. Cooked the following.
- Two pieces of French toast, topped with banana, blueberries and maple syrup (naturally)
- 3 eggs
- 1 piece of ham
- 4 slices of thick bacon
I feel much more stable on the bench with more bodyweight. I also did many more sets to warmup for the close grip, so I can have more records to beat i.e. instead of just 1RM, 3Rm or even 5Rm can be options, and possibly even better than just a 1RM, since I haven't done these movements in a while and a bit more reps may help expand my base strength. I'll allow myself to do some light upper work on off or lower days as well, namely dips or pushups, with a large buffer as not over train, but get a little more work and movement.
Did a few sets of squats today as well. Worked up to 275 x 3 for a couple sets. Felt easy and the back had no problems without the belt. I am allowing myself a lot of leeway with my training right now, however there is structure. But if I need to audible, it won't run a thing. My next day is lower day which can mean a few things. I can Push max efforts often, if the movements are varied enough but overall mood must be noted. I plan on doing lower work, but what work will depend on that day, that moment.