Dsher10’s BodyBlog

I took some necessary time off over the holidays, but am now back in the groove. Presently, my RAW competition bench stands at around 265-275. That’s a weight I can consistently lift, which is about 30-40 pounds better than what I could do in September, and about a 10 pound/month gain. Continuing that rate of improvement will give me, or even exceed, my 300 pound RAW bench goal in time for my May meet (I’m 15 weeks out).

I am working my back hard. I just started working my traps, as I have never worked then specifically before, and I think stronger traps will help my benching. As my lower back precludes dead lifts, I’m doing barbell shrugs off the rack. I’m presently passing 500 pounds and don’t yet know what my max will be.

Interestingly, my weight has not increased much. I’m hovering around 223-225, only a few pounds above my typical (and weight class) 220. So I’m getting stronger, but nor much bigger, which is OK by me. However, I have put on six inches around my shoulders in less than two years.

Also, I find that recovery is becoming more important as I hit the heavier (for me) weights. I wish there were somehow more days in the week to recover between workouts. Sometimes I will work out just two times a week, Mondays for back and Thursdays for benching. If I feel recovered enough, I will do a Saturday session for chest and tri’s. Those 110 pound dumbbell presses take it out of me, so I’m working more on speed and control with lighter (85 lb) weights. I also work in a leg day if possible on Tuesdays.