1a. bench press…and yes, I used my proper grip today!
45 x 9, 65 x 5, 80 x 3, 90 x 3, 100 x 1,
110 x 1 This one was a little slow. My right shoulder seemed to slip when I went to press.
110 x 1 better
117 x 1 You know…I literally just realized that this was a new PR! My previous best was 115.7 at the April competition. Isn’t that funny! I knew this PR attempt was coming, because Michael showed me the peaking program, but somehow I completely forgot about it as I was training today.
105 x 3…was supposed to be 5 reps
105 x 2…was supposed to be 3 reps
Michael dropped the weight to 95 for 3 reps.
It was definitely good to be back at my proper grip. Everything was fairly smooth and fast in the early stages, although I seemed to struggle with the rep sets at the end. As Michael reminded me, those are accessories and not the important part of the program. Can I blame it on the other accessory work I did today?
1b. “I can’t remember what it is called but it opens the shoulders”
5 lb dumbbells x 20, 8 lb dumbbells x 20, x 20, x 12
1c. rear laterals
5 lb dumbbells x 20, 8 lb x 12, x 9?, x 15 (because I did these before the nameless thing this time!)
For the record, I hate laterals.
1d. band pull aparts, band face pulls, one set of 15 dumbbell curls with 10 lbs
2. chin-ups using small green band
x 6, x 6, x 5, x 1.5 that last set was so pathetic because it was done after the following…
combo curls: 15 lb dumbbells
palms down x 10, palms up x 4, hammer x 4
x 5, x 3, x 3
Accessory work sucks.