Bench Press Program, Workout #11 of 14 - 2nd Try!
I had just over 48 hours between workouts, got some quality rest time, activity was limited to a couple of short walks. I felt a whole lot better going in to last night’s workout, still unsure though how it would go. Working sets required 210×5, 210×5, 230×3, 230×3, 230 to failure.
Turns out I was a lot stronger than my last workout but not yet back to where I was a week ago. Another day’s rest probably would have helped but due to ‘life’, it was go to the gym last night or wait another 3 days until Friday. I completed the first two sets, almost failing on the last rep at 210 but I beared down and pushed through using my legs to help drive my upper body and give the bar the extra push it needed. Starting the 230 set, I knew I was in trouble. Did the first rep but needed the spotter on the second rep, and used the spotter for an assisted rep on the third.
Second set at 230, similar results. I called it a night for bench press at that point, I knew I didn’t have the strenth to lift that weight. Skipping the failure test counts as a ‘fail’ of course. Kind of frustrating that last week I was lifting 240×2 and this week can’t even do 230×2!
All in all though, I’m not that disappointed by it. If I did nothing else at the gym besides bench press I figure I’d be doing all the lifts. But it’s just not in my nature to do that, I need to do more, I need to work on other goals besides bench press. I know it’s the heavy squats five days ago that led to overall body fatigue. I am bouncing back, it’ll just take a little more time. I have no regrets about it, working on strength goals is like that, sometimes you take two steps forward and one step back. A couple of weak workouts or an off few days does not define your overall progress. Overall I am getting stronger on bench, deadlift and squat, I’m moving in the right direction. And the last two workouts, although not benching how I wanted, it was still working my muscles and contributing to my overall growth, health and fitness.
I have decided to change up my cycle a little to set myself up as best I can for a good bench workout next week. I’ll do deadlifts on Friday, probably go heavy and try for a new PR. I’ll do squats Sunday, I’ll keep the weight low and go for more reps. I’ll be back at the bench press again next Tuesday, that will be a full week break from bench press, hopefully that will do the trick. I’ll also be moving back one row in the progression table, which only means a 5 pound reduction on each lift, but 5 pounds do make a lot of difference when your benching to the limits of your strength.
Also did some cardio, abs and some light back and rotator cuff work last night. Hope everyone has a good rest of the week!
