Bench Press Program, Workout #14 of 14
I prepared for this workout by resting for 72 hours and by eating a lot of protein and clean carbs all day…my pre-workout meal was a chicken breast, salmon filet, brown rice and green beans. I think I was feeling the best I could feel physically, mentally I wasn’t as confident as I could have been given the results of Workout #13. After a lot of thinking I decided to deviate from the program and lift weights that which I thought would give me the best chance of doing a personal best. The program called for a final lift of 250 but I didn’t really think this was realistic given I hadn’t lifted over 230 yet with no spotter support. My goal was to lift 235 which would be a new personal best. If I did it I would add more weight and see what happened.
When I arrived at the gym another guy was just starting a bench workout, so we worked together. Turns out he is pretty much lifting at the same level I am, and he was happy to let me put whatever weight on the bar I wanted and he used the same. It was nice to have a spotter there for every lift too. I did three warmup set and then did working sets of 205×4, 225×2 and 230×1 with no problem. I then put on 5 more pounds and succeeding in lifting that, which was a new personal best for me (lifted 245 but with assistance a couple of workouts ago, but I don’t count that)! I put on 5 more and tried a 240 lift, and I came very close to pushing it up, but just needed a little bit more stength. Program completed! My next post I’ll summarize how I feel about it and what I learned.
