Pretty great workout today. Decided to give touch and go bench a try, as I have only done a handful of tng sets since I started benching again a few months ago (all work has been paused on flat, besides slingshot work). Was not sure how heavy to push things and figured I would give 315 a try if things felt OK. Pretty sore and achy from benching Wednesday but I worked up to a triple @ 315, which felt good, but awkward, and uncoordinated. There takes a certain amount of coordination in going from paused reps to tng, and that took a few sets to “click”. I ended up hitting 7 reps on my 3rd set @ 315, which ties my all time best rep effort at 315. Finished a few more sets with 5 and 4 reps, total of 24 reps. I am pretty sure that is a volume PR for bench for me @ 315. Arching on the slippery benches my gym has makes rep efforts harder as my shoulders/back keep slipping up the bench. Moved on to incline, where I did not push things too hard. Decided to try high-bar ATG squats for speed work. I have not done high-bar ATG squats since 2008, when my doctor discovered my high-bar squatting was eroding the discs between my top 3 vertebrae. My top 2 verts stick out a bit, and the bar would always rest between/on them, despite carrying as much weight on my traps as possible, so I made the permanent switch to low-bar then. Today I carried the bar slightly lower than my old high-bar position, but well up from my low-bar position. Felt really awkward at first, but ended up feeling really strong and smooth by the end of the 8 sets. I will have to play with that more as I am not sure how that bar position will translate to heavier weight, or if it is even feasible.
Bench Press:
135x10x1
135x10x1
185x5x1
225x3x1
225x3x1
275x3x1
300x3x1
315x3x1
315x5x1
315x7x1 (PR)
315x5x1
315x4x1
Incline Bench Press:
225x4x1
275x4x1
275x4x1
225x4x1
DE High-bar ATG Squat:
225x2x1
225x2x1
225x2x1
225x2x1
275x2x1
275x2x1
325x2x1
325x2x1
Chins:
bw x8x1
bw x8x1
bw x8x1
bw x8x1
Seated Bicep Curl Machine (superset behind chins):
75x10x1
75x10x1
75x10x1
75×10-50×10-37x10x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 70 minutes