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Bench Week 17

Mood: New scheme.

So I am still adjusting and preparing for my PR test.

With that I am doing light Bench and light OHP with Biceps. It won’t permanently work like this but it is a lot of fun in the meantime.

If I had to move shoulder work, I think I would move it to Squats and do half legs and half shoulders. Then keep Bench with Biceps and Triceps and focus on Deadlifts with all of the Posterior chain.

Here’s the workout:

Training:
Warm-ups
  • OHP 65# 10 reps
  • Reverse Barbell Curl 5×12 65#
Sets
  • OHP 4×5 95#
  • Bench 5×10 95#
  • Concentration Curls 5×8 28.5#
Finishers
  • Standing One-Arm Biceps Cable Curl 60# 3×8
  • Standing One-Arm Overhead Cable Triceps Extension 60# 3×8

Results: DELOAD

I friggin deload my Bench and OHP all the way back to 95# and like McDonalds, I am loving it.

What’s also great is One-Arming Cable Curls. It’s all shaky and unstable and you are having to fight it all the way.

Plus the pump is spectacular.

While I have OHP todays, I will move Shoulder Accessories like DB Press and Jammers to Squat days. I might just stick with that for the time being. It is a little tricky trying to balance and spread out four major lifts over three days a week. However, when I move over to 5/3/1, essentially, you just go through each type of sets (5 then 3 then 1) and you complete them before moving on. For me, with a sporadic training schedule, that might work out quite well.

Supplements: C4 taken 30 minutes prior to working out.

Daily: Whey ProteinCreatine (for the one extra rep and swoleness) and Fish Oil (joints) everyday.

Food: 3,554cal  405c  102f  198p

Damn right it was a good trainng day. Friggin 400g of carbs.

Check the next day for a complete flip of that.

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