Exercise Log 6.18.14 (Bench Press & Deadlift Day)

Speeding up my logs at this point so expect this to be a little shorter. Bench Press & Deadlift Day, on my final workout cycle.

Decline Bench Press: Used 175lbs as my estimated max, felt it was a little low after assessing it. Only serious issue was liftoff, pressing the bar was fine. Feel like when I do get back to flat bench pressing I will be improved in strength despite the whole injury happening. Set 1) 5 reps @ 155lbs (intended to be 145lbs, but goofed up the weight, oops). Set 2) 3 reps @ 155lbs. Set 3) 2 reps @ 165lbs. Set 4) 2 reps @ 175lbs.

Based on these lifts I’m going to estimate a new training max of 185lbs for generic bench press for the next cycle, still going to take a month or so more before I start back on the flat bench though, so we’ll see how it goes then.

Deadlifts: Set 1) 3 reps @ 270lbs (85.7% ORM). Set 2) 3 reps @ 275lbs (87.3% ORM). Set 3) Failed, attempted to do 3 reps of 285lbs but just couldn’t budge it for whatever reason. This was my secondary lift, and I felt like the workout previous I really hit deadlifts hard, so it’s acceptable to fail out on the final rep here.

Incline Bench Press Iso-Lateral Machine: 4 sets 8 reps @ 88lbs.

Dumbbell Chest Press (Pause sets): 3 sets of 6 reps @ 50lbs. Escalated the pauses, 1 sec for the first rep, 2 for the second, up to 6 seconds.

Ring Rows: 4 sets of 10 reps. Did shoulder stretches inbetween.