Week 2: Chest

Today, as opposed to last week, we stuck with all barbell. The main lifts were a little disappointing for me, mainly because my incline bench is weak and I was looking forward to destroying flat bench afterwards. So much so, that I loaded the bar with way too much, and could barely pump 6 reps of my intended 10. It was definitely a humbling moment, when I realized that maybe I should really stick with the 70% level of effort called for by the program. I guess I'll learn my lesson next week (even though I'll be using dumbbells, which are kind of hard to gauge).

In most cases today, I had to suck it up and deload to around 10lbs. less than what I believed I could complete. I chalk it up to over-ambition.. still have 10 more weeks to see improvement. The one lesson that really drove home was that it may be alright to intentionally lift less than I think I should. The 5/3/1 program, for instance, calls for you to replace your 90% as your 100% and work up from there. Counter-intuitive, but it apparently works. I'll keep it in mind from here on out. Here is today's breakdown:

Incline barbell press:

• 90 x 10
• 115 x 10
• 115 x 10
• 185 x 4
• 205 x 4
• 225 x 4 (with help on 4th)
• 225 x 4 (with help on 4th)
• 205 x 4 (deloaded after coming to terms with my overload)

Flat barbell press:

• 205 x 10
• 225 x 10
• 245 x 6
• 245 x 6
• 235 x 6 (deloaded after coming to terms with my overload)

I want to point out how my last 3 sets ended in failure at 6.. which is 4 reps lower than what I should have been lifting. I needed to pay closer attention to my program and not my pride, and choose the most weight I can lift for 10. Lesson learned.

Machine pec deck:

• 135 x 10
• 165 x 10
• 180 x 10 

One of the great things about logging my lifts here is that I can use them as reference for machine exercises like this. I simply kicked it down one peg heavier, and am improving that way..

I also would like to mention that I am currently at my heaviest yet, weighing in at 197 on the Publix scale, which we all can agree is the pinnacle of accuracy.