LOG: BACK TO BARBELL BASICS

[samgraves82]

12/5 push B
Holy shit, I finally freaking did it!! Hit 10 reps with 315 on bench press!! I've hit 9 a handful of times but I've chased that 10th for 2 years now. Of course I've been thru 3 preps in that time. Everytime I got back to 9 it was late enough in prep it just had to go or my body just stopped progressing this past summer and reps went backwards. Not a big deal to others I guess but been a secret goal of mine for so long. Just made the whole damn session better.
On my barbell press rest pause sets last 2 weeks I only got 1 or 0 reps on 2nd RP set So i decided to just drop the rest pause and do a back off set with a negative at the end. Got stuck under bar today but it was just 245 so no big deal. Lesson learned tho, raise the safeties up a notch. Anyways,

Flat BB press 1x6-10/1 back off 10-12 + negative
315x10
245x11 +negative

Hammer incline press 1x rest pause 12-15/ 1 back off
2.5 pps x 8/1.5/1 + negative (too big of a jump)
2 pps x 5 (also too heavy first time doin this back off. Shooting for 12-15)

Incline DB fly with band 1x 20+
20 +red band x 16 (wanted 20+. Again, first time trying with band. I hate just DB and cables occupied )

Chest stretch in db fly position

Cable lateral
40x12/10
30x12/10

Smith press 1x rest pause 12-15
155x7/5/3

Rope press down 1x rp 15-20
80x12/6/4 + neg

Cable overhead ext
60x13
50x13 drop set
40x20

I can't believe how steadily I'm gaining weight and staying lean at same time. Gotta calorie sweet spot for the moment it looks like.


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