Bench -
175X9 @6.5
180X9 @7
227.5X1 @6.25
240X1 @7.5
252.5X1 @9
187.5X9, 9, 9 @8, 8, 9
DB Bench -
50sX12 @5.5
60sX15, 11, 11 @~9.5 (37 total reps)
Inverted Rows w/ feet flat - BWX15, 13, 12 @8, 9, 10
Because this training block is getting cut short by travel, I had my eye on coming in and shooting for a big Bench PR of 275. However, it wasn't going to be there. I pushed the warm-ups and the top single trying to make it happen; telling myself, "maybe you've been sandbagging your RPE," but the 252.5 was @9 at best. And the back-off sets quickly escalated in difficulty. Of course, I'd only gotten 5-6 hours of sleep the night before, so I wasn't in the best recovery space. This was by far my worst week 4 bench results over the last 3 training blocks. I really think it would have bounced back next week with good recovery.
Oh, well. Something to look forward to next block. My bench has been starting new blocks around 92% of the previous block e1RM, and my lifts have been increasing by an average of about 2% per cycle over the last 3 blocks. That would put me right around 273 at the end of the next block. However, it's a higher intensity Transmutation block, and last transmutation block my results were a bit better than these averages.
I hit 50 total reps with the 55s last week on DB Bench, so I upped it to the 60s this week per the 350 Method. Felt a little harder than I expected, and I think that's a little bit of extra fatigue from pushing the bench a bit harder. Doesn't really matter as this block is over anyway.
Inverted rows actually felt really good. I think I'm more acclimated to this version of the movement, plus I came in at a slightly lower BW than the last couple of cycles.
Video is just of bench top set and last back-off.
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