After roughly a year of doing nothing but pushups, the occasional dips and ring flyes, i stepped into a real gym (something I try to avoid,) and knocked out my bench press workout. Are you excited! Hell yeah! I am.
Having worked a little too hard through last weeks bench press workout in the garage, at the mega weight of 135#, I am happy to say my strength is returning quickly. Last year I was somewhere between 240 and 250#, and today I did the following:
135#: warm-up for ~8
185# x 5,5,5,4,3,maybe one more at 2. I can’t remember.
Close grip bench:
115# x `6
None of these sets were hard, which surprised me. I didn’t know I could handle more weight, but not wanting to overdo it I left it at three sets and went home to finish. The sooner I can get out of the gym, the more relaxed I become.
At home I used resistance bands around the back for pushups, simulating a bench press grip:
I stopped when my speed slowed down on a given set.
That is the whole workout. I plan on doing some shoulder presses tonight. The report will be on this desk if it goes down.
The plan continues to follow a 5/5 program, resting for several minutes between sets. Two minutes is about the max and then I have to get moving again, otherwise it gets too boring. This protocol is not followed for assistance exercises, which have shorter rest periods and generally higher rep schemes.
AM: Coffee, shredded mini wheats cereal with organic 1% milk. Half turkey, cheese and tomato sandwich on whole grain bread.
Mid AM snack: Peanut butter banana smoothie with apples, vanilla almond milk, cinnamon and a raw egg white.
After W/O: Roast chicken breast, about 3 oz.; Leftover ribeye, about 3 oz. Whole grain mac n’cheese (what can I say, somebody has to eat the leftovers,) maybe 1 cup.
|Not me, …not yet|