3/15/2015
Paused Bench Press
- Warm Ups: 20 x 45, 10 x 135, 5 x 185, 3 x 225, 1 x 275, 1 x 305, 1 x 330
- Work Sets: 1 x 350 (3 sec pause), 1 x 355 (3 sec pause)
- Back Offs: 1 x 320 x 5 sets (5-6 second pause, 60 sec between sets)
Incline Bench Press – Descending Sets, 5 min between sets
- 7 x 230, 9 x 205, 11 x 185
“Conditioning” – 30 min power walk outdoors
Yesterday’s Diet:
- 2 scoops Whey blended with bag frozen fruit, 1/2 cup dry Oatmeal mixed w/ apple sauce
- Chicken Breast, 1 cup dry White Rice, Banana
- Steak, small bowl of potato chips
Not sure if I want to compete at 198 or 220 for the meet. Right now, I sit at 235 which is a little too heavy for me. I could easily make 220 by cleaning up the diet a bit, 198 will take some work. Right now, I’m not gonna go crazy with the diet, just try to keep it relatively clean with perhaps a small amount of “cheat” once per day. Over time I’ll tighten it down and start getting a little more strict with portions, etc. As far as counting calories…..nope. My experience has been that I can get as lean as I want to get by simply measuring out and eyeballing portions.
Today’s goal was simply to see where I was at on a long paused bench and follow up with some volume with some paused reps. 355 is pretty low for me, so hopefully this will come up pretty quick. Inclines will be a staple throughout the training cycle, perhaps not every workout, but at least every 2-3 workouts. Today was big time weak on the Incline. If I push these up, the bench will follow. Always has. I’ll probably also work in some DB Bench Presses at a slight decline and perhaps some weighted dips. I’ve always done assistance work instinctively and I tend to go by feel on exercise selection, as well as volume/intensity.
