UB: Strong Week 5. Bench

Defranco Shoulder Mobility

Machine Lateral Neck Flexion - 20X20X3 each side

Bench -
BarX20
105X5
125X5
135X5
155X5
165X5

Flat DB Bench - 60sX12, 7

Dips - Gym BW 208+25X8, 4

Hanging Leg Raise - BWX5 (stopped for shoulder)

DB "Cleans" (external rotation) - 15sX13, 8, 10sX10

Treadmill - 10 minutes jogging

Everything moved smoothly on bench tonight.  I continue to feel more and more confident in my set-up, and then I just focus on pressing the weight instead of feeding myself cues during the lift.  Top set was the same as last week, but all the other sets were heavier.  Next week is the last week of the cycle and I'll be going for a 10lb. 5 Rep PR.  It'll happen for sure.

Due to scheduling, I had to have this bench session the day after Deadlifts.  I've learned my lesson on heavy shrugging one day and trying to do DB inclines the next day.  Just wasn't productive.  Switched to Flat DB Bench today.  Technically a Rep PR, but I haven't flat DB benched since August, so it doesn't really count.  Felt like I got good work in, though.

I was 1lb. heavier in the gym than my last dips session.  Got the same reps with the same plate added, so technically a PR.  I'm not sure what I'll do with assistance next week since it's the last week of the strength cycle, but if I do dips it will be BW only.  I've gotta get serious about letting dips and chins coast and work on other stuff for awhile.  I should have done OH extensions today instead, since I'm theorizing about their carryover to the Press, and I need that help come Sunday.  Wish I'd thought of that beforehand and written it down.  I'm not good about making big changes to my plan in the gym on the fly because I'm not very clear-headed in the moment.

I did one set of hanging leg raises, and my shoulder was super pissed at me.  I walked away and did some external rotation work instead, and the shoulder felt fine after that.

Then I jogged for 10 minutes on the treadmill.  Don't call it a comeback.