Cube week 7, day 2 -- bench for raw max, 1 board
B-Ala/creatine mix, lots of dynamic shoulder work, lots of bar work for warming up. Wore elbow sleeves to the bitter end, used Spud velcro wrist support throughout.
Bench, 1bd, 85% x2: 212kg, came up alarmingly fast
90% x1: 225 kilos, easy
95% x1: 238kg, tougher
100% x1: 250kg, changed setup -- feet farther out and wider, came up pretty fast
105% x1: 260kg, was not a grind
I was only supposed to hit 105% if 100% was quick, and it was. I made some adjustments to setup that leaves me tighter across the lats, particularly if I leave my grip wide. Very pleased with this. Shoulder was fine. I now have about a month before a full ROM 1rm is in the offing. Should be interesting to see if a PR is coming, because it sure feels like it is.
Narrow grip bench, 3x3 @80%: pushed them out, pinky inside the ring; shoulders hate these because it is harder to engage traps
Lat pulldown, 3x15, heavy
Triceps pushdown, 4x15, heavy -- last reps were a grind
DB Mil, 3x10: took it light on these, though protocol called for heavy; right shoulder is still balky
BB Shrugs, 4x15 with bodyweight on the bar -- love these
Abs
Felt great today, probably due to tens of thousands of calories yesterday. Hope everyone had a wonderful Christmas.
Lots of rain around here lately. Hope you are all okay.
Thanks.
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