Week 12: Chest

FINAL WEEK AHEAD! I want to start this week by saying, to anyone checking the thread out, thanks for sticking around for the twelve weeks of progress, I have really enjoyed posting the workouts, and have benefited from the talking points, as well as the exercise of regimenting and monitoring my routine. I will continue this blog once I pick up a new routine, and definitely will keep on track to reach the 3plate/4plate/5plate goal!

Today's bench day was a little bittersweet, since I am still semi-recovering from the inconsistency the last couple weeks brought to my training. Coupled with a lack in caloric intake, it was honestly better than I expected, and after the first couple failures, I reset my focus today towards prehab for my last chest day on Thursday.

The one rep maxes from a few weeks ago were missed today, so instead I took Mr. Gorman's advice and pumped out a few sets of paused-reps, wherein you lie the barbell across your chest, unflexed, and focus on the explosion upward. Other ancillary work like compound sets combining dips with pushups also will hopefully prepare for the next chest day. Here was today's breakdown:

Barbell flat bench:

• 135 x 10
• 135 x 10
• 275 x 1
• 335 x 1
• 365 FAIL
• 365 FAIL
• 225 x 8 paused rep
• 225 x 8 paused rep
• 225 x 9 paused rep

Dumbbell incline bench

• 70 x 10
• 90 x 10
• 105 x 6
• 115 FAIL that was heavy! I saw a pretty big dude benching 120s so I thought I could at least get 1 up. I was sadly mistaken.

Dips/ Pushups

• 15/10
• 15/15
• 15/15

Final thoughts: This was a pretty solid workout, considering I missed the 1rep maxes I was able to do a few weeks ago. I am going to be more careful to eat enough the rest of the week and see how it goes.