Bench is Taking Off

My back wasn’t pinching on me like it did on Sunday. Stayed up late on Sunday night again, so not a great night of sleep. Last night, however, I got more sleep. My back is even better today. Out in the garage at 3:30.

Warm-up

3:00 Airdyne

Jumped on the bike while I was waiting for Kevin to show up. Got 63 calories and 1.56 km.

Bench Press

• 2x6x45#
• 6×135
• 4×185
• 2×215
• 3×240
• 3×245
• 3×245
• 3×250
• 3×255
• 1×270
• 1×280

The program called for 5×3 @ 240-245 this week. Last cycle, where I used the same base weight, I did 240 for all five sets and struggled. I felt amazing today so pushed higher and ended up matching my all-time 3RM with 255#. The heavy singles are the most I’ve touched in 2 years and only ended 10# under my PR. Cutting back on warm-up sets and all of the extra accessory work is paying off!

Accessory

• 10/10 DB Tricep Kickbacks (10#)
• 10 Barbell Curls (45#)
• 10/10 DB Tricep Kickbacks (15#)
• 10 Barbell Curls (55#)
• 3 Sets
  • 10/10 DB Tricep Kickbacks (25#)
  • 10 Barbell Curls (65#)

Those working sets were tough!

Year of the Engine – Rocket Race

10 Rounds

• 1:30 Airdyne
• 1:30 Rest

Doing another Rocket Race on the bike to keep the stress off my back. I wanted to keep 90 RPM for these and was right around there throughout. Ended with 683 calories and 10.73 km.