Week 7: Chest

Today marks another strong start in my progress following the modified powerlifting routine on week 7 of 12. I came up a little short last Friday in my chest lifts, but with a steady diet throughout the day today, and two days of rest, I was able to perform, benching 315 for 3 solid reps, and throwing 105lb dumbbells up on incline for 7 reps. I know the point of this 12 week workout was to hit 3 plates, but looking at my 345 max as it stands now, I really am hoping to bust past 350 and settle on anywhere from 355-365 for one.

This is how it went down today:

Barbell flat bench:

• 135 x 10
• 145 x 10
• 145 x 10
• 245 x 3
• 295 x 3
• 315 x 3 1 rep more than last week
• 315 x 2
• 275 x 4 (wanted to deload and crank out a few)

Dumbbell incline bench:

• 70 x 10
• 80 x 10
• 90 x 10
• 100 x 9 (with help on the 9th, unfortunately)
• 105 x 7

Pushup routine (on bosu half-ball, wide spaced, diamond spaced)

5/5/5

6/6/6

5/5/5

5/5/5

5/5/5

Cardio:

ran/walked 2 miles

Final thoughts: My cardio has deteriorated quite a bit these last 5 weeks, but what I lack in endurance I am aggressively gaining in power, and I am pretty ok with that.