Bench Press: 70x8, 95x6, 120x4, 145x2, 170x1, 195x1, 220x1, 245x1 (PR), 250x0 (I let the pins catch it).
About a year or so ago, I had a 240 lift COLD, no warmups. I started this cycle at 215 (What I benched at the Virtual Meet), and gained 30 pounds on the bench and hit it after warmups and a 220 attempt. I'm pretty happy with it. Now if I can competition-pause it and get it at the next Virtual Meet, I'll be thrilled.
One thing for anyone else who tries the EFS Beginners Program after this: when they say test bench on on day 4, and squat/DL on day 5 . . . . . DO IT. The weights moved faster for me last week, and my right forearm was making itself known. All this because I took a max squat attempt on Monday with a healing shoulder. Should have used a Manta Ray!
Oh, and believe me, I'm second guessing this lift, too. Anyone else out there think I should have gone for 250 vice 245? It's OK if anyone does: part of me does, too. Even though the 245 moved gradually enough to rule out another 5 pounds, who knows!?!
Tomorrow, is the deadlift test, the last test of this program. I'm psyched and not just because that 405 original target beckons me but because I just thought of another target: my first 1000 pound total. With my current total of 585, that would mean I would have to hit a clean 415 deadlift. Hmmmm . . . . . . should I go for 415 or 405?!?
2 comments:
Alberto - A PR is a pr. Nice job. I would have taken a bit smaller jumps (10lbs) but your right...should have gone for 250.
Try for the 415 and if it doesn't go I'll bet that you get 405 easy.
Thanks, Chris. I think I was playing it safe because of the shoulder. I had hit all the indicators for a 245 bench and 240 was the most I had benched prior to that, so I stuck with the 5 pound PR. 5 pounds usually means nothing, but if it had turned out to be the straw that broke the camel's back, I'd be kicking myself there, too.
I see that you're having shoulder issues, too. Trigger point work helps. What also kept me going was band traction work: got it from Dave Tate's article. The deload was also a bit of a relief. We both have to get it figured out smartly: 275 is next, then 300, then 3 wheels . . . .
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